CrossFit North Reston – CrossFit
Weightlifting
Metcon (5 Rounds for weight)
5 Rounds NFT
12/9 Cal Bike
2 Power Snatch
4 Overhead Squats
(Build bar each round)
Post weight used for each round
Rx+
15/12 Cal
DB Front Rack Lunge Walk (3 x 20 Steps)
Walking lunges should be smooth and consistent descending so your knee is close if not making contact to the ground with each rep. If possible, strive to go one step right into the next, instead of the half step in between in order to balance/rest.
**Score the SUM of the dumbbells used
Complete each set every 2:00 for 3 Rounds (6:00). Try to pick a weight that you feel confident about, and try keep with same weight for all 3 sets. We will be progressing these over the next couple weeks so use today as feeler to see what weight is challenging but appropriate for you.