29 June 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Hamstring Stretch x :30/side

Glute Bridge x 10

Inchworm x 6

3 Rounds

Barbell RDL (building) x 8

Pushup x 8


Deadlift (1 x 5)

Record heaviest weight used

I know we may have some sore glutes today. This is NOT a max. Just looking for what feels heavy for today. We will be using percentage work for second part in class today.

Metcon (Weight)

Every 2:00 x 5 Rounds

10 Bar Facing Burpees

5 Deadlifts @80% part A
Record weight used

Not stressing time today. Looking for elevated heart rate, working on bracing while pulling from the floor.

Metcon (Time)

3 Rounds

Plate Row x 10-15 (w/ pause)

Immediately into

Plate Carry x :30-45

2:00 Rest b/t sets
Record total time acculmated during the hold

Great grip/upper back accessory work to finish class today.

Categories: WOD

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