CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Spiderman Lunge w/Reach x 6
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Pause Goblet Squat x 8
Weightlifting
Front Squat (3 x 6-8)
Record weight/reps
Deloading a bit this week on the front squat. Refer to 3/23, 3/17, and 3/8. This shoukd be the same reps/weight from 3/8.
Superset w/
15 Pull Aparts
6 Banded Paloof Press/Side
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
16 Wall Balls
200m Run
16 Alt DB Snatch/10 DB Row (e/Arm)
Record time for each round
For the last movement you will do DB snatch for rounds 1 and 3, and DB row for rounds 2 and 4.