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: