09 December 2021

CrossFit North Reston – CrossFit


Deadlift (5 x 3 @85%)

Record weight used

Perform singles for all sets today. I know we were a little grip intensive for cardio Wednesday, so break these up and execute perfect singles.

Superset w/

:60 Plank


Weighted Situps x 15-20


Metcon (6 Rounds for calories)

6 Sets

:30 Max Assualt Bike

Superset w/

Curtsey Step-Ups x 10-12/Leg (Odd Sets)

Banded Hip Thrust x 10 (:05 Hold) (Even Sets)
Score is bike calories for each set

(Calories @ :30sec mark)

PUSH the bike today! Supersetting with glute work in between. Even if you normally don’t feel barbell hip thrusts properly, banded should allow you better position to really get a hard contraction in the glutes. Everyone needs to be feeling the burn today.

Categories: WOD

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