CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Hamstring Stretch x :30
Inchworm x 6
2 Rounds
Row x 10/8
BB RDL x 10 (:03 Pause)
Weightlifting
Deadlift (1 x 8)
Build to heavy 8-Rep
Make sure to keep all sets touch and go
Metcon (Weight)
Every 2:00 x 5 Rounds
50 Double Unders
8 Deadlifts @80%
Record weight used
Similar to last week, should have plenty of time each round. Take time in the setup and execute perfect sets of 8 TnG
Metcon
Metcon (7 Rounds for reps)
1:30 Work / :30 Rest x 7 Rounds
Row 12/10
Into max reps of
3 Burpees
3 Push Press
Record reps for EACH round
(Do not include row)
Once you complete the row, begin to accumulate as many rounds/reps as possible if push press and burpees in the time remaining.