CrossFit North Reston – CrossFit
Warm-up (No Measure)
PVC Pass Through x 10 / Single Arm Circles x 5
Cat/Cow x 10
Wall Slides x 8
Row x 1:00
Strict Press x 3
Push Press x 3
Push Jerk x 3
Push Jerk (3 x 8)
Metcon (3 Rounds for reps)
3min. to get as far as possible….
10 DB Snatch
30 Single Arm DB Shoulder-to-OH (15/side)
40 Double Unders
Max Cal Bike (Time Remaining)
5min. to get as far as possible….
7min. to get as far as possible….
Record total reps for EACH amrap
(The run only counts as 1 rep)
Start workout over every amrap (not where you left off). Do not be intimidated by the bike, most will not have too terribly long to spend on there, but if/when you get there, really try to push till the end.