20 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 7

200m run

10 Band Pull Aparts

10 Ring Row

10 Goblet Squats

Weightlifting

Push Press (5 x 8)

Every 3:00 x 5 Rounds

8 Push Press

8 DB Row/Arm

Record Push Press weight

If possible, this should be roughly the same weight you used last week for sets of 6 (7/13/20). Continue to stress the lowering phase.

Metcon

Metcon (Time)

3 Rounds

300m Run

12 Deadlifts

24 Wall Balls
Record total time

Try to go slightly heavier then last Wednesday metcon (7/15/20).

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment

AMRAP 10:

15 Single Leg Deadlifts / Side

15 Hand Release Push-ups

15 Plank T-Spine Rotation

Minimal Equipment

AMRAP 10:

15 Dumbbell Deadlift (50/35#)

15 Push-up on Dumbbell

10 Dumbbell Row*

*In Push-up Position
Warm Up:

AMRAP 7:

10 Alt. Single Leg V-up or Sit-ups

20 Single Leg Deadlifts (10 / side)

30 Butt Kickers in Place

40′ Bear Crawl or :30 Shoulder Taps in Push-up Position

T Spine Rotation:

https://www.youtube.com/watch?v=KfvV4BcLmd4

Categories: WOD

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