CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Wrist Stretch
:30 PVC External Rotation
10 PVC Pass Throughs
Into
2 Rounds
5 Hang Power Clean
5 Strict Press
5 Push Press
5 Push Jerk
Weightlifting
Metcon (Weight)
Build to a heavy 3-Rep Shoulder to Overhead
Record weight used
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4
Bike x 15/10
Shoulder to OH x 6 @70% part A
Toes to Bar x 10
Pushups x 12/8
Record time each round is completed
At Home Workout
Metcon (AMRAP – Rounds and Reps)
Bodyweight
AMRAP 12:
9 Double Knee Tuck in Plank
27 Lying Knees-to-Elbows
18 Walking Lunges
Minimal Equipment
AMRAP 12:
9 Devil’s Press
27 Lying Knees-to-Elbows
Warm Up
3-4 Rounds
10 Burpees
10 Deck Squats
10 Skier Jacks