CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Cat/Cow
:30 Couch Stretch
10 Glute Bridges
Complete glute bridges with whatever set up you plan on using for hip thrust today (back on the floor or back against pads)
Weightlifting
Hip Thrust (4 x 15)
Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record weight used
Big sets for the glutes today. Make sure that’s where you are feeling each set.
Superset w/
Single KB Suitcase March x :30-:45/Side
Metcon
Metcon (3 Rounds for reps)
AMRAP 3 to get as far as possible)
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls
20-40-60-80-100
Double Unders
Rest 1min.
AMRAP 5 to get as far as possible…
(Same workout. Start back at the beginning)
Rest 2min.
AMRAP 7 to get as far as possible…
(Same workout. Start back at the beginning)
Record total reps in EACH AMRAP