CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1:00-2:00 Hamstring Stretch/Foam Roll
2 Rounds
Barbell RDL x 10 (:03 pause)
Plank x :30
2 Rounds
Double DB Swing x 10
Active Bar Hang x :20
Weightlifting
Deadlift (4 x 6 Building )
Record heaviest set
If you particpated in murph yesterday, please use the next coulple days to recover a bit. Cut weights down a bit and focus on re-establishing proper movement quality.
Metcon
Metcon (4 Rounds for reps)
4 Rounds:
40sec. of Cal Row
20sec. Rest
40sec. of Toes-To-Bar
20sec. Rest
40sec. of Hang Double DB Snatch
20sec. Rest
40sec. of Sit-Ups (Feet Anchored)
20sec. Rest
Record total reps at each station
You will work your way through each round, moving station to station. NOT sticking at the same station for all sets.