CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Hip Circles x 5/side
90/90 Hip Rotations x 10
Glute Bridges x 10
Every 2:00 x 4 Rounds
Wall Balls x 12
Famrer Carry x :30-:40
Weightlifting
Metcon (Time)
For Time
3 Rounds
7/5 Cal Bike
3 Squat Cleans
20 Double Unders
2:00 Rest
2 Rounds
7/5 Cal Bike
4 Squat Cleans
40 Double Unders
1:00 Rest
1 Round
7/5 Cal Bike
5 Squat Cleans
60 Double Unders
Record total time
(Post weights in notes)
Refer back to 2/14/22. This is a slighlty reduced volume version from what we previously did. If you are repeating, focus more on increasing barbell weight and less about going faster.
Back Squat (3 x 4 Building)
Record heaviest set
First week of sets of 4 today. Most of you have working sets of 6 to be basing your target for today.