CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
T Spine Ext x 10
T Spine Rotation x 5/Side
Half Kneeling Adductor Stretch x :30/Side
Air Squats x 15
Into
2 Rounds
5 Hang Power Clean
:15 Front Rack Hold (working shoulder ER)
8 Front Squats
Weightlifting
Front Squat (3 x 8 , 1 x ME @70%)
Record max effort set
**Superset w/ 4 x 6 DB Rows (goal here is heavier weight then normal with a controlled decent each rep)
Metcon (Weight)
3 Rounds
10-12 Split Squats (added ROM)
1:00 Farmers Carry (2 KB/DB)
16 Offset Weighted Abmat Situps (8/Side)
Record weight used split squat
(Post weight used carry and situps in notes section)
*Split Squat set up should be identical as last week, goal is to improve weight at the same weight, or slightly heavier, then last week*