13
Jun


CrossFit North Reston – CrossFit

STRENGTH

GIANT SET

3 Rounds for Quality of:

16 Pistols (8L/8R)

16 DB Bicep Curls* (8L/8R)

8 Strict Toes to Bar or Knees to Elbows

*https://www.crossfitinvictus.com/blog/curls-for-the-girls-or-guys/

Scaling Options –

Pistols –> Pistols on top of a box –> Russian Step-ups –> Bulgarian Split Squat/Lunges

Strict TTB/KTE –> Hanging Leg Raise/Knee Raise –> Lying Leg Raise

CONDITIONING

Compare to August 22, 2016.

KBS/Burpee (Time)

Courtesy of Chris Spealler:

5 RFT

15 KBS, 2pd/1.5pd

15 Burpees

NOTE:

KBS are modified Russian (to hairline)

Burpee standard: https://youtu.be/TU8QYVW0gDU
RX:

As written.

INTERMEDIATE:

KBS@1.5pd/1pd

SCALED:

5 RFT

10 KBS, weight scaled as needed

10 Burpees

Speak Your Mind

*

↑ Top of Page