CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
T Spine Ext x 10
T Spine Rotation x 5/Side
Half Kneeling Adductor Stretch x :30/Side
Sumo Squat Hold :30
Into
2 Rounds
5 Hang Power Clean
:15 Front Rack Hold (working shoulder ER)
8 Front Squats
Weightlifting
Front Squat (5 x 8 , 1 x ME @65%)
Record reps/weight on final set
Refer to 9/1/2020
**Superset w/
Landmine Row x 8-10/Arm
Metcon (Weight)
3 Rounds
Weighted Step-ups x 10/Leg
Farmers Carry x 1:00
Offset Weighted Situps (feet anchored) x 10/side
Record weight used on step ups
Although this is not “for time” once you have everything set up and ready to go, try to move through each piece with little rest on between. Do not speed up any movement, just rest less between them.