CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x :45
90/90 Hip Rotations x 10
Lat Stretch x :30/side
Glute Bridge x 10
Into
2 Rounds
10 Paused Front Squats
:30 Plank
Weightlifting
Front Squat (Build to a heavy 3-rep)
Record heaviest weight
Not a max out. This should serve as not only a warm up, but also will help with deciding on a weight for the metcon portion today.
Metcon
Metcon (Time)
Every 4:00 x 6 Rounds
12/8 Cal Bike
12 Toes to Bar
Tempo Front Squats (:03 Eccentric) @60%
(Rounds 1-3: 5 Front Squats, Rounds 4-6: 3 Front Squats)
Record slowest round