CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Active Bar Hang x :30
PVC Pass Throughs x 10
2 Rounds
Wall Slides x 6
Pushup (x 3)— Pike (x :10 Hold)
Pull Aparts x 10
Weightlifting
Push Jerk (5 x 4 @85%)
Record weight used
Just hitting the overhead work today for part A (we will be squatting tomorrow). Focus on quality build up sets and great execution of working sets. Take time as needed between sets.
Metcon
Metcon (AMRAP – Reps)
Every 4:00 x 4 Rounds
:40 Max Pushups
Double Under x 50
Renegade Row x 10/Arm
Record total pushups
Upper body accessory work on the clock to finish today. Dont stress too much over quantity, really try to feel proper muscle groups working. Alot of time under tension in this piece. Also should be substantial anti-rotation work for your midsection.