CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch
:30 Spiderman Lunge Hold
:30 Squat Hold
Into
2 Rounds
Bike x :30
Front Squat x 10
DB Strict/Push Press x 6
Weightlifting
Front Squat (3 x 3, 1 x ME @85%)
Record Max Set
Superset with/
DB/KB Overhead Waiters Walk x :40/Arm
Metcon (Weight)
Accessory Metcon
Every 3:00 x 4 Rounds
18 Wall Balls
24 KB/DB Rows (12/arm)
Record weight used for rows