CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
T-Spine Ext (foam roller) x 10
Lat Stretch x :30
Pec Stretch x :30
Front Rack Hold x :30 (empty/light bar)
Into
2 Rounds
InchWorm x 6
Hang Power Clean x 6
Push Press x 6
Weightlifting
Power Clean (4 x 3 (Building))
Record top weight
These may be drop and reset if you would like. All 4 sets should be heavier then what you plan to use for metcon portion.
Metcon
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Power Cleans
**8/6 Cal Row between each set**
2:00 Rest
1-2-3-4-5-6-7-8-9-10
Shoulder to Overhead
**5 Toes to Bar between each set**
Record total time