CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Inchworm x 6
Glute Bridge x 12
Weightlifting
Metcon (Weight)
3 Rounds
Single Leg RDL x 8/Leg
Band Resisted Deadbug x 8/Leg
Record weight used
Use this piece as a prep before deadlifting today. Be as slow and controlled and possible on both movements.
Metcon (Calories)
7 Rounds
2:00 On/ 1:00 Off
:30 Plank
4 Deadlifts @80%
Max Cal Bike (Time Remaining)
Record total bike cals
(post deadlift weight in notes)
Would like to see the same weight across for the deadlift. Make sure to get adequate build up sets as you work your way up. Remember to prioritize MAXIMAL glue tension on the planks. Looking for sustained output on the bike, most will have about a minute on the end of each round.