CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Couch Stretch x :60/side
Glute Bridge x 10 (:06 Hold)
90/90 Rotations x 10
Inchworms x 10
Every 2:30 x 4
Row x 10/8
KBS x 15
HR Pushup x 8/6
Weightlifting
Metcon (Weight)
Build to a heavy complex of:
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to Overhead
Record heaviest weight
We will be revisiting this complex in upcoming weeks. Please make sure to record your weight.
Metcon
Metcon (3 Rounds for reps)
AMRAP 6
6 Hang Power Clean to Overhead
40 Double Unders
150/100m Row
1:30 Rest
AMRAP 5
5 Hang Power Clean to Overhead
30 Double Unders
150/100m Row
1:30 Rest
AMRAP 4
4 Hang Power Clean to Overhead
20 Double Unders
150/100m Row
Record total reps for each AMRAP
(post weight in notes)
This workout is designed to increase barbell weight each AMRAP. Most will begin at 75/55 or 95/65.
Males: 75/95/115/135
Females: 55/65/75/95