CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
32yd Prowler Push (165/125)
5/3 Strict Pullups
10/7 Pushups
15 Air Squat
Metcon
Metcon (8 Rounds for time)
Every 3:00 x 4 Rounds
Row 300/250m
Into
Every 3:00 x 4 Rounds
Bike 16/11 cals
Record time for each interval
This needs to be about as hard of a pace as you can hold. This will be a great recovery day for everyone. For most this should be about 1:00 work followed by 2:00 rest.
RX+
Bike 20/15
(Row stays the same)
Metcon (No Measure)
Plank Endurance
1:00/1:00 x 4 Sets
Hold maximal body tension in during the plank. If you are not feeling your abdominals work, you are doing it wrong and need to adjust.