CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
:60 Foam Roll T-Spine/Mid Back
:60 Foam Roll Lats
Cat/Cow x 10
3 Sets
-Pull Aparts x 12
-Tricep Pushdown x 12
-Hanging Leg Raise x 6
Weightlifting
Bench Press (1 x 6)
Record heaviest set
Most of you should have a recent 5-rep that you should be looking to hit for a set of 6.
Metcon
Metcon (Calories)
EMOM 16
Min 1) Bike x Max Cal
Min 2) Rest
Min 3) Double DB Tempo Z-Press x 6 + Wall Ball x 15
Min 4) Rest
Record total bike calories
(and details of z-press in notes)