CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch/side
:30 Hamstring Stretch/side
:30 Pigeon Stretch/side
Into
2 Rounds
300/250m Row
10 Walking Lunges
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
300/250m Row
10 DB Snatch
10 Weighted Step Up
1:00 Rest
Record Rounds + Reps
(Row counts as 1 Rep)
5:00 Rest/Transition
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
150m Run (Dumpster + Back)
16 OH Rev Lunges (w/Plate)
10 Weighted Situps (w/Plate)
1:00 Rest
Record Rounds + Reps
(Run counts as 1 rep)