CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
PVC Pass Through x 10 / Single Arm Circles x 5
Cat/Cow x 10
Wall Slides x 8
3 Rounds
Row x 1:00
Strict Press x 3
Push Press x 3
Push Jerk x 3
Weightlifting
Push Jerk (3 x 8)
Record weight/reps
Metcon
Metcon (3 Rounds for reps)
3min. to get as far as possible….
10 DB Snatch
200m Run
30 Single Arm DB Shoulder-to-OH (15/side)
40 Double Unders
50 Sit-Ups
Max Cal Bike (Time Remaining)
Rest 1min.
5min. to get as far as possible….
(Same Workout)
Rest 2min.
7min. to get as far as possible….
(Same Workout)
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.