7
Jan

CrossFit North Reston – CrossFit

Weightlifting

Shoulder Press (1 x 5)

Establish a 5-Rep

Last time we worked this variation was 11/1/18.

Then complete the following:

EMOM 10

Min 1) 5 Shoulder Press (80%)

Min 2) 5-10 Strict Toes to Bar

**If you run out of steam for some reason on press work, use a minimal push press to get the bar overhead. For abdominal work, tempo is key, NO swinging, just as much control on descent to maintain body control. Most should do leg raise to parallel or knees to chest.

Metcon

Metcon (Time)

5 Rounds

14 Kettlebell Swings (53/35)

12 Box Jumps (24/20)

10/8 Pushups
Post Total time

RX+

Parallette push-ups (tempo+depth)

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