CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
:30 Kneeling Wall Lat Stretch
:30 BB RDL Hold
6 Strict Presses
Weightlifting
Push Press (5 x 6)
Record weight used
Refer to 7/13/20 and plan to work about 5-10lbs heavier.
Every 2:00 x 5
6 Push Press
*Still work to CONTROL the weight back to your shoulders*
Metcon
Metcon (Time)
For Time
Buy In: 25/15 Cal Bike
Into……
5 Rounds
8 Pullups
8 Power Clean and Jerk
30 Double Unders
Post total time
Accessory Work
Metcon (Time)
No Equipment
10 Rounds:
200m Run
10 Hand Release Push-ups
Minimal Equipment
10 Rounds:
10 Single Arm DB Thrusters / Side
10 Push-ups (hands on db’s)
Warm Up
Upper Body Complex 1
3 Sets:
20 Jumping Jack
10 Push-up to Downward dog
10 Single Arm Side Plank T
10 Crab Walk Forward
10 Crab Walk Back