CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Band Assisted Leg Lowering x 10/Leg
90/90 Rotations x 10
Inchworms x 10
Plank x 1:00
(As a Class)
EMOM 12
Min 1: Row x 10/8
Min 2: Kettlebell RDL x 8 / KBS x 15
Min 3: Pushup x 10/6
Use KB RDL for first two rounds and then move to KBS on final two
Weightlifting
Deadlift (3 x 8 Building)
Record heaviest set
Start your first working set around 65-70% and add as you see fit. Goal should be to stay unbroken on these.
Metcon
Metcon (Weight)
Every 3:00 x 5 Rounds
6 Power Cleans
:30 Front Rack Hold
250/200m Row
Record weight used
Throwing in some upper back/midsection work with the front rack hold in this piece today. Make sure to practice a couple shorter holds before diving into this one, :30 seconds will feel very long in the later rounds.