CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Hamstring Stretch/Leg
:30 Squat Hold
:30 Plank
Into
2 Rounds
10 KBS
10 Goblet Squat
Weightlifting
Metcon (Weight)
Build to Heavy
1 Power Clean + 1 Front Squat
Record weight used
Super important that you record your top end weight for today. We will be referring to this number many times over the next few weeks.
Metcon
Metcon (4 Rounds for reps)
2:00 Work / 2:00 Rest x 4
15/12 Cal Row
6 Power Cleans @70-75% Part A
Max Lateral Burpees
Score is burpees each round
Would like to see 5-10 burpees each round but you will need to move quick.
At Home Workout
Metcon (Time)
Bodyweight
3 Rounds:
1:00 Strict Burpees
1:00 Air Squats
1:00 Sit-ups
1:00 Push-ups
1:00 Walking Lunges
1:00 Rest
Minimal Equipment
“Home Gone Bad”
3 Rounds:
1:00 DB Thrusters
1:00 Single Arm DB Sumo Deadlift High Pulls
1:00 Lateral Jumps Over DB
1:00 DB Push Press
1:00 Single or Double Unders
1:00 Rest
— DB weight should be light for this workout. If you only have 2 heavy or 1 heavy db, then use two hands on a single db for the movements as needed to have a weight that feels light.
Warm Up
3 Rounds:
20 Leg Swings Each Leg
20′ Quadruped Crawl Forward
20′ Quadruped Crawl Backward
10 Alternating Single Leg V-ups
10 Slow Squats Facing a Wall