CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
T-Spine Ext x 10
T-Spine Rotation x 5/side
Wall Slides x 10
2 Rounds
Pushup (3) to Down Dog (:05) x 3
DB Waiter Walk x :30/arm
Goblet Squat Hold x :20
Weightlifting
Strict Press (3 x 6-8)
Record weight/reps
Refer back to 3/8
**For those who are able, you may also work on Strict HSPU for part A today**
Metcon
Metcon (5 Rounds for time)
Every 3:00 x 5 Rounds
Thruster x 10
Double Under x 50
Bike x 10/6
Record time for each round
This should be a sprint to the finish each round. Fast but repeatable is what we are after.