CrossFit North Reston – CrossFit
Metcon
Metcon (3 Rounds for time)
Every 2:00 x 5
Run 200m
KBS x 15
(2:00 Rest)
Every 2:00 x 5
Bike 12/8
Double Under x 35
(2:00 Rest)
Every 2:00 x 5 Rounds
Row x 15/12
Abmat Situps x 15
Record slowest round at each station
FINALLY pulling out some cardio equipment. This is a long one today so pace accordingly. Use your first round at each station as a guage, if you are over 1:30 work you need to adjust.
**PLEASE make sure to wipe down equioment during rest period before the next person uses the equipment**
At Home Workout
Metcon (Time)
No Equipment
AMRAP 20:
400m Run
15 Hand Release Push-ups
15 Burpees
:30 Plank Hold
Minimal Equipment
AMRAP 20:
400m Run
Max DB Bench Press, Floor Press, or Strict Press*
*You may alternate movements after each round.
Warm Up
Upper Body Complex 2
2 Sets:
10 Up-Downs
10 Alternating Scorpion Stretch
20 Alternating Shoulder Taps
20 Alternating Plank Toe Taps
10 Alternating Reach Roll and Lift