CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
200m Run
32yd DB Waiter Walk/Arm
8 Hang Squat Cleans
Weightlifting
Power Clean (10 x 2)
Record weight used
EMOM 10
2 Power Cleans @70-75%
Metcon
Metcon (Time)
4 Rounds
200m Run
16 Hang DB Clean and Press (8/arm)
16 DB Walking Lunges
Post total time
At Home Workout
Metcon (AMRAP – Rounds and Reps)
No Equipment
10 Sets:
AMRAP 2:00
20 Jumping Lunges
20 Single Leg Alt. V-up
Max Toe-Touch + Vertical Jump
– Rest 1:00 btw. AMRAP’s
Minimal Equipment
10 Sets:
AMRAP 2:00
20 Jumping Lunges
20 Single Leg Alt. V-up
Max DB Deadlifts
– Rest 1:00 btw. AMRAP’s
Warm Up:
2 Sets:
20 Leg Swings / Side
:60 Head to Knee / Leg
20 Walking Good Mornings
10 Air Squats