CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Active Bar Hang x :30
PVC Pass Throughs x 10
2 Rounds
Wall Slides x 6
Pushup (x 3)— Pike (x :10 Hold)
Pull Aparts x 10
Weightlifting
Push Jerk (1 x 5, 1 x 4, 1 x 3, 1 x 2)
Record final set
Set 1: x 5 @75%
Set 2: x 4 @85%
Set 3: x 3 @90%
Set 4: x 2 @95%
**Rember these should be based off your 3-rep. If you are using somthing heavier, you should be working at 85-90% as your “training max”**
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 3:00 AMRAP (1:00 Rest between)
3 Burpee
6 Shoulder to Overhead
9 Kettlebell Swing
Record total Rounds + Reps
Pick up where you left off each AMRAP. Barbell weight should be on par with about what you would do for a thruster weight.