CrossFit North Reston – CrossFit
Warm-up (No Measure)
Couch Stretch x :30
Pigeon Stretch x :30
Cat/Cow x 10
Prone Single Leg Hip Extension x 10/Leg
Pushup (3) into Down Dog (:05) x 3
Hip Thrust (4 x 12-15)
Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest set/reps
Split Squat Hold x :20/leg
(Make this more challenging by holding some weight in each hand)
Dont sleep on these movements. These are two drills we should be doing more then we are.
Metcon (5 Rounds for time)
Every 3:00 x 5 Rounds
12 Alt Rev Lunges (6/Leg)
40 Double Unders
Record time for each round
Would like to see most loading these lunges. We will review in class options for weight.