CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Spiderman Lunge Hold
:30 Wall Lat Stretch
Into
2 Rounds
10 Walking Lunge
10 Ring Rows
STRENGTH
Metcon (Weight)
3 Sets
Strict Pullups x 6-10
DB/KB Single Arm Row x 10
Weighted Box Step-Ups x 8/Leg
Record weight used for db/kb row
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
KBS x 9
Burpees x 9
KBS x 9
Box Jumps x 9
(6:00 Rest)
Post total rounds + reps
Both of these amrap 9’s are relatively lower skilled movements, this is a test of how much you can push when fatigue sets in. Dont come out of the gate too hot, but try not to stop moving for 9 minutes.
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
Row x 12/10
Double Under x 35
Post total rounds + reps
At Home Workout
Metcon (Time)
Bodyweight
For Reps:
Tabata Squat
– Rest 1:00
Tabata V-ups
– Rest 1:00
Tabata Single Leg Glute Bridge*
– Rest 1:00
Tabata Russian Twist
*Alternate leg each round.
Minimal Equipment
10 Rounds:
1:00 DB Goblet Squats
:30 Rest
1:00 DB Turkish Get-up
:30 Rest
*Alternate movements every set (5 sets of squats and 5 sets of Turkish get-ups)
Warm Up
3-4 Rounds
16 Alternating Single Leg V-ups
14 Toe Touch + Jump
12 Kang Squats*
*Squat + Good Morning