CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Adductor Stretch x :30 Side
Spiderman Lunge w/reach x 5/side
Squat to Stand x 5
EMOM 9
Min 1) Row x 10/8
Min 2) Split Squat Hold x :20/:20
Min 3) Goblet Squat x 10
Weightlifting
Back Squat (4 x 4 @82.5%)
Record weight used
Refer back to:
4/5 (@80%)
4/12 (@85%)
4/19 (@75%)
Metcon
Metcon (Time)
Every 4:00 x 4 Rounds
Run x 350m
Back Reverse Lunges x 12 (6/6)
Record slowest round
Temps look to be a little cold for the A.M. classes tomorrow so you may sub another piece of cardio equipment in place of the run.
Back Rack Lunge (4 x 12)
Record weight used for metcon
Also wanted to attach this piece so you will be able to refer back and look at your history.