CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Couch Stretch x :30-:60/side
Pigeon Stretch x :30-:60/side
90/90 Hip Rotations x 10
DeadBug x 20
EMOM 12
Min 1) Bike x :40
Min 2) Banded KB DL x 10
Min 3) Ring Row x 10
Weightlifting
Deadlift (5 x 4 Building)
Record heaviest set
Follow Structure:
Every 4:00 x 5 Rounds
Deadlifts x 4 (Building)
Run x 200m
Front Rack Walking Lunge x 12 (6/Leg)
Lateral Burpee x 10
Use two DBs/KBs for your front rack walking lunges. You should have some decent time on the end of each round in order to build your barbell. Try to keep all sets unbroken TnG sets. We have been ramping up deadlifts over the last couple weeks, so make sure to check the app to have a good idea of where you need to be shooting for today.