CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
12 Banded Good Mornings
24 Walking Lunges (12/leg)
Weightlifting
Deadlift
Deadlift – 5 x 5 (building)
Metcon
Metcon (AMRAP – Rounds)
Every 4:00 x 3 Sets
15 Deadlifts
12 Pull-ups
15 Wall Balls
Record rounds completed
At Home Workout
Metcon (No Measure)
Max Reps:
3 Rounds:
:60 Max Push-ups
:60 Max Plank Hold
:60 Shoulder Taps
:60 Toe Touch + Jump
*No rest btw. rounds.
Warm Up:
AMRAP 3:
10 Skier Jacks
10 Toe touch + Jump
5 Bootstrapper
10 Windmill Forward
10 Windmill Backward
Ski Jacks
https://www.youtube.com/watch?v=vMiBMetA0Sg
Boot Strapper
https://www.youtube.com/watch?v=RLwTWyKQBms