CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Single Arm Circles x 5/Side
Hip Circles x 5/Side
Spiderman Lunge Hold x :30/Side
2 Rounds
Pushup (3) into Down Dog (:05) x 3
Goblet Squat x 10
Weightlifting
Metcon (Weight)
3 Sets
Landmine Press x 10/Arm
Landmine Row x 12/Arm
Landmine Rotations x 6/Side
Record weight on your press
Revisiting our landmine work from last week. I increased reps per set and dropped one set off. If you completed it last week, try to use the same weight (if not a little more..).
If it’s your first time, feel free to adjust weights as you move through your four rounds.
Metcon
Metcon (5 Rounds for time)
Every 3:30 x 5 Rounds
200m Run
10 DB Front Squats (2 DBs)
12 Toes to Bar
Record time for each round
Some fun interval work today. Don’t underestimate the double DB front squat!