CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
300/250m Row
12 Lateral Lunges
1:00 Farmers Carry (KBs)
Weightlifting
Back Squat (4 x 5 @50-60%)
Record weight used
We will be diving into regular squat work starting next week. This needs to be LIGHT for everyone. Its been a while since we worked back squats, so use this time to get comfortable with bar placement and appropriate depth.
Metcon
Metcon (Time)
2 Rounds
20/14 Calorie Assault Bike
16 Box Step-ups (24/20)
15 DB Push Press (40/25)
Rest 5:00
Post total work time
(Subtract 5:00 from time when you complete 2nd round)
RX+
50/35
Repeat from 11/29/19