CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Bird-Dog x 10
Tall Plank to Pike x 10
Inchworm x 5
2 Rounds
Banded SL Hamstring Pulldown x 10
Banded Straight Arm Pulldown x 10
Banded Pull Through x 10
Weightlifting
Deadlift (5 x 5 @70%)
Record weight used
(same weight across)
Superset w/
10 KB Deadbugs
Metcon
Metcon (Time)
For Time
500/400m Row
into…
4 Rounds
10 Box Jump Over
12 Alt DB Snatch
into….
500/400m Row
Record total time