CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Calf Stretch x :30- 60/side
Adductor Stretch x :30-:60/side
90/90 Rotations x 10
Lateral Lunge x 10/side
Every 2:30 x 3 Rounds
Banded Hamstring Curl x 15
Front Squat x 5 (Pause)
Metcon
Metcon (3 Rounds for time)
On a Running Clock….
Min 0:00-6:00
Row x 600/500m
Front Squat x 20
Min 6:00-12:00
Row x 300/250m
Front Squat x 10
Bike x 11/7
Front Squat x 10
Min 12:00-18:00
Row x 150/100m
Front Squat x 5
Bike x 6/5
Front Squat x 5
Row x 150/100m
Front Squat x 5
Bike x 6/5
Front Squat x 5
Record time of completion of each piece
A really good test today to finish out the week. Barbell weight should resemble something you could do a heavy thruster with.
Metcon (3 Rounds for time)
3 Sets NFT
-Single Leg Alternating V-ups x 12/side
-Plate Carry x :45-1:00
Record time for each round of plate hold
(weight in notes)
Accessory circuit to finish class today. You get what you put into these drills!!