CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Calf Stretch/Leg
10 KB RDL
2 Rounds
10 Wall Balls
15 Kettlebell Swings
Metcon
Metcon (4 Rounds for calories)
Every 3:00 X 2 Rounds
Wall Ball x 15
Toes to Bar x 12
Burpee x 9
1:00 Rest
2 Rounds
Every 3:00 x 2 Rounds
Row x 1:30 Max Cal
1:00 Rest
Record calories for each set (4 total sets)
The row should be about 80-90%….. nobody is holding onto to 100% for :90 seconds.
Accessory Work
Metcon (Weight)
3 Sets NFT
DB Row x 10/Arm
WTD Situp x 15 (slow tempo/feet anchored
Metcon (No Measure)
No and Minimal Equipment
5 Rounds:
Run 2:00
– Rest 1:00 btw. rounds
– Rest 2:00
4 Rounds
Run 1:00
– Rest 1:00
— Run faster paces during the 4 rounds.
:30 of Each:
High-Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four and Lunge
Torso Twist
Toe Touch
High Knees
Butt Kickers
Straight Leg Run
Side Shuffle
Side Shuffle Jumping Jack
https://www.youtube.com/watch?v=VW42KKmjEZY