CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Inchworms
12 Alt Single Leg Lowers
Into
2 Rounds
10 KB RDL
10 Pull Aparts
Weightlifting
Deadlift (1 x 6)
Work up to a heavy 6-Rep
Metcon (Time)
Every 3:00 x 5
Deadlift x 6 @85%
Lateral Burpee x 6
Double Unders x 35
Post Slowest Round
Not looking for people to fly here. Just some added DL practice under a little fatigue. Stay perfect!
Metcon (Weight)
4 Rounds NFT
Assisted Single Leg RDL x 8-10/Leg
Pushups x 8-12
Record weight held for RDL
(And specifics of pushup set up in the notes)
Please do not overlook accessory work today. Great posterior chain and horizontal pressing work. For those of you who excel at pushups, we will have plenty of harder variations that will get the job done.
At Home Workout
Metcon (Time)
Bodyweight
5 Rounds:
400m Run
12 Up-Downs
– Rest 1:00 btw. rounds.
Minimal Equipment
5 Rounds:
400m Run
12 Single Arm Alternating DB Power Clean
– Rest 1:00 btw. rounds.
Warm Up:
3 Rounds:
1:00 Easy Cardio (your choice of running, machine, jump rope)
10 Inchworms
10 Bodyweight Good Mornings