CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Bird/Dog x 6/Side
Scap Pushup (5) into Pike (:10) x 3
Wall Lat/Tricep Stretch x :30-:60/side
As a Class
Every 2:30 x 4 Rounds
Row x 300/250m Or Run x 200m
HR Pushup x 8
Band Pull Apart x 8
Weightlifting
Push Press (3-4 x 2 Building)
Record heaviest set
Been building the push press over the last 8 weeks. Last two weeks we were hitting 4’s, goal should be to handle just a slightly heavier weight.
Metcon
Metcon (Time)
Every 2:30 x 5 Rounds
Row x 15/12
Shoulder-to-Overhead x 10 (65-70% part A)
Record slowest round time
Dont slack on the row to start each round, then take a couple breaths and the goal will be to stay unbroken on the barbell work.
Should try to keep rounds to about 1:10-1:20/round