CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Hamstring Stretch
:30 Pigeon Stretch
:30 Split Squat Hold
Into
2 Rounds
10 RDL
10 Ring Rows/Pull Aparts
Weightlifting
Deadlift (3 x 10 )
Record weight used
Superset w/
:60 Plank Hold between each set
Metcon
Metcon (3 Rounds for time)
Every 3:00 x 4 Rounds
Chest to Bar Pull-ups x 8
Walking Lunges x 20 (weighted)
Double Unders x 30
Record time for EACH round