CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
Extended Warm-up
(Split into groups if needed)
3:00 Bike
2 Rounds
10 Cat/cow
10 Quadruped T-Spine Rotation
10 Side Lying T-Spine Rotations
10 Wall Slides
3:00 Row
2 Rounds
:30 Couch Stretch (Quad/Hip Flexor)
:30 Pigeon Stretch
10 90/90 Hip Switches
—————-
(Together as a Class)
2 Rounds
15 Pull Aparts
10 Banded Pass Throughs
:30 Split Squat Hold/Side
:30 Lateral Lunge Hold/Side
20 X-Band Walk (10Steps/side)
10 Forward Bear Crawl
10 Backward Bear Crawl
It’s been a long week. Use the first half of class and really focus on executing these drill to the best of your ability.
Weightlifting
Hip Thrust (4 x 10 )
Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest weight used
Make sure to build up your bar a bit before you start counting you’re working sets. For most of you this weight should be in the same realm of what you can deadlift for 10 reps.
**Superset w/
Offset Suitcase Carry x 1:00 (1.5/1)
Side Plank x :45/side