CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1x
(w/Foam Roller)
T-Spine Ext x 10
T-Spine Rotation x 5/Side
Lat Roll x :30/Side
PVC Pass Through x 10
2x
DB Waiter Walk x :30/Side
Ring Row x 10
Wall Lat Stretch x 10 (:03 Hold)
Weightlifting
Strict Press (3 x 2-5 Building)
Record best set
Notice the term “best set”, this needs to be based off of previous performance. Refer back to 1/11/22, 1/06/22, and 12/30/21.
This may be a weight you previously hit for 3 or 4, maybe today you shoot for 4 or 5, or you may choose to increase weight overall.
**All you need is ONE set that is better then your previous weeks.**
Metcon
Metcon (2 Rounds for reps)
EMOM 16
Min 1) Row x 1:00 (Max Cal)
Min 2) Rest
Min 3) Bench Press x ME (@80%)
Min 4) Rest
Round 1 score is total Cals on rower
Round 2 score is total Reps on Bench press
(Also post bench weight in notes)
Bench press must be an unbroken set
**Repeat from 1/05/22**