CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Bike
:30 Couch Stretch
:30 Pigeon Stretch
:30 Active Bar Hang
Into
3 Rounds
12 Walking Lunges
20 Double Unders
Metcon
Metcon (Calories)
EMOM 30
Min 1) :40 Bike (Calories)
Min 2) 10 Burpees / 15 Wall Balls
Min 3) 40 Double Unders
Min 4) Plank x :60 OR Skill Practice
Min 5) Rest
Record total bike calories
Long steady state cardio piece today. We can adjust each minute of work to better fit everyone. Alternate rounds on minute 2 hitting either burpees or wall balls. Also use that 4th/5th minute to either work on planking or on a skill that you need some more practice on (very well could see toes to bar or pull up variations tomorrow…..).
Last week of the regular open is this Friday (workout is announced at 3pm today). PLEASE everyone come out and support at 5:30pm Friday night!