CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Bike/Row x 1:00
PVC Pass Through/Single Arm Circles x 10
Active Bar Hang x :15-:20
—-
2 Rounds
Wall Slides x 6
Ring Rows x 10
Weightlifting
Strict Press (3-4 x 5)
Record heaviest set(s)
Refer back to last two weeks (1/6/22 and 12/30/21). Need everyone to continue to do something better then you did last time (more weight, reps, sets, etc). Lots of opportunities, just looking for small improvements.
Metcon
Metcon (2 Rounds for reps)
2 Cycles Through
1:30 Work / :30 Rest x 2 Rounds
Bench x Max UB @80-85%
Bike x ME Cals (Time Remaining)
(2:00 Rest/Transition)
1:30 Work / :30 Rest x 2 Rounds
DB Row x 10/Arm
Wall Ball x ME (Time Remaining)
(2:00 Rest/Transition)
Round 1 = Total Bike Cals
Round 2 = Total Wall Balls
Not as complicated as it looks. The focus is our pressing and pulling. Fill the rest of the time with either wall balls or bike. Wall balls do not need to be unbroken.
Everyone please look back at bench numbers to make life easier in class.