CrossFit North Reston – CrossFit
Weightlifting
Hip Thrust (3 x 10-15)
Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record weight used
Take each set to failure. If you are way outside the rep range then adjust the weight for the next set
Superset w/
Double KB Front Rack Carry x 1:00
**really think about good posture and flexing your midsection
Metcon
Metcon (Time)
For Time:
500m Row
50 Double Unders
25 T2B/Situps
400m Row
40 Double Unders
20 T2B/Situps
300m Row
30 Double Under
15 T2B/Situps
200m Row
20 Double Unders
10 T2B/Situps
100m Row
10 Double Unders
5 T2B/Situps
Post Total Time
Each round I want everyone jumping up on the pullup bar and knocking out a max set of as many t2b (or variation of) as possible. Whatever remains of your set needs to be completed with sit-ups.
RX+
Unbroken T2B every round