CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
1:00 Hamstring Stretch/Side
6 Inchworms
Into
2 Rounds
KB RDL x 10
Plank x 1:00
Weightlifting
Romanian Dead Lift (4 x 8 )
Record weight used
Should be around 50% of your heaviest DL. Most importantly is tempo and WHERE you are feeling it.
*Superset*
Pushups x 10-15 (try to beat what you did last week)
Metcon (Weight)
4 Rounds NFT
-Reverse Lunge x 10/Leg (Goblet Hold)
-Half Kneeling Landmine Press x 6-8/Arm
-Banded Rotations x 6/side (Negative Emphasis)
Record weight on Landmine Press
(Rev lunge weight in notes)