13
Mar

CrossFit North Reston – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Row x 15/12

Toes to Bar x 12

Handstand Pushup x 6

RX+

Row 20/15

T2B 15

HSPU 12
Record ROUNDS + REPS

If you are unable to execute proper HSPU, please scale to either a barbell or db push press (if using a barbell, somewhere between 95-115lbs for males and 65-80 for females)

Weightlifting

Hip Thrust (3 x 10)

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Post HEAVIEST set

Superset with:

Side Plank x 1:00/side

OR

Anti Rotation Hold x :30/side (Red Band)

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