CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x :30
KB/BB RDL x 8
Pushup x 8
Pull Apart x 12
Weightlifting
Deadlift (5 x 5 Building)
Record heaviest set
(And lighter sets in notes)
Follow Structure:
Every 3:00 x 5 Rounds
17/12 Cal Bike
5 Deadlifts
The focus is here is your deadlifts. Refer back to last two Tuesdays, and try to imrpove upon your numbers.
If need be, decrease reps to 4 in order to tack on a few extra pounds (but this should be last option).
Metcon
Metcon (3 Rounds for reps)
3 Rounds
1:00 Max DB Bench
:30 Rest
1:00 Max Strict Pullups
:30 Rest
1:00 Max Weighted Situps
:30 Rest
Record total reps for each station