CrossFit North Reston – CrossFit
Weightlifting
Front Squat (2 x 6-8, 1 x ME @75%)
Record reps performed on max set
Metcon (2 Rounds for calories)
2 Rounds
EMOM 5
Row x :30
EMOM 5
RDL x 6 (115/80)
Record total calories for EACH 5 min block.
A great way to build the back side of your body. Upper back, midsection, glutes, and hamstrings. Smooth pulls on the rower, guys should strive for consistent 9-12 and ladies 7-10 per minute. Slow down those RDLs, use a mixed grip if it’s becoming an issue. A great scale would also be a heavy KB if you don’t feel comfortable with the bar yet.
RX+
135/95
(Cals should be closer to 15/12 also)