CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Band Assisted Leg Lowering x 10
Couch Stretch x :60/side
90/90 Hip Rotations x 10
Glute Bridges x 10
As a Class
Every 3:00 x 3 Rounds
Bike x 9/6
Double DB/KB RDL x 8
Farmers Carry x 50′
Weightlifting
Deadlift (1 x 6)
Build to heavy 6-Rep
Using percentages for part B today. Please make sure to base numbers off of a quality set of 6. This should be touch and go if you are comfortable with it.
We have hit sets of 8 over the last two weeks.
Metcon
Metcon (Time)
For Time
10 Deadlifts @80%
10 Alt Reverse Lunges (5/5)
15/11 Cal Bike
2:00 Rest
20 Deadlifts @65%
20 Alt Reverse Lunges (10/10)
15/11 Cal Bike
2:00 Rest
30 Deadlifts @55%
30 Alt Reverse Lunges (15/15)
15/11 Cal Bike
Record total time
(include rest in score)
(post deadlift weights in notes)
Percentages based off of Part A performance