CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Hip Flexor Stretch x :30/side
Pigeon Stretch x :30 Side
Adductor Stretch Rockbacks x 10/side
Hip Circles x 5/side
Glute Bridge x 10
Weightlifting
Metcon (Weight)
4 Sets:
-Weighted Step-Ups/Single Leg Squats x 6/Leg
-DB Row x 6/Arm (Heavy)
Record weight used for row
Try to really challenge yourself in the last couple sets (increasing depth or load)
Metcon
Metcon (Time)
For Time
3 Rounds
400/320m Row
20 Alt V-Ups
20 Walking Lunges (Single DB)
15 Pullups
Record total time