CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
:30 Lat Stretch/Side
:30 Pec Stretch/Side
10 PVC Pass Throughs
Into
2 Rounds
:10-:20 HS Hold
5 Pushup to Down Dog
10 Pull Aparts
Metcon
Metcon (2 Rounds for reps)
AMRAP 25
Row x 500/400m
Handstand Pushups x Max UB (Accumulate 6 Rep Minimum)
Bike x 20/14 cals
Strict Pullups x Max UB (Accumulate 8 Rep Min)
2:00 Rest
Record total number of HSPU (round 1) and total number of Strict Pullups (round 2)
This should be STEADY state on both pieces of cardio equipment! Expecting 1:45-2:00 min on the row and a little faster on the bike. You should be able to pretty much hop off and into your upper body work. Today is great day to work on the skill of hspu as well as strengthening your pullup.