CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round:
:60 Foam Roll T-Spine/Mid Back
:60 Foam Roll Lats
Wall Slides x 10
Single Arm Circles x 10/Arm
DeadBug x 20
EMOM 9
Min 1) Pull Aparts x 12
Min 2) Tricep Pushdown x 12
Min 3) Hanging Leg Raise x 6
Weightlifting
Bench Press (1 x 5)
Record heaviest set
Refer to 2/18/22 and 10/20/21
Build to a heavy 5-rep to start class today. We will use a percentage of this for part B.
Metcon
Metcon (2 Rounds for reps)
EMOM 20
Min 1) Bench x ME @85%
Min 2) Farmers Carry x :40
Min 3) Bike x :40 (Max Cal)
Min 4) Rest
Min 5) Rest
Record total bench press (as Round 1 score) and total bike calories (as Round 2 score)
Four rounds of this EMOM today. Looking for hard sets on the bench, some time under tension work with the farmers carry, and finishing each round with a hard push on the bike.