CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Inchworm x 10
Glute Bridge x 10
3-4 Rounds
Plank x :15-:30
Deadlift x 4-8 Building
Weightlifting
Deadlift (1 x 3)
Record heavy 3-Rep
Work up to a heavy 3-rep deadlift today. This should be tounch and go of you feel comfortable with it.
Metcon
Metcon (Time)
For Time
5 Rounds
5 Deadlifts
5 Wall Balls
5 Box Jumps
20/15 Cal Bike
4 Rounds
5 Deadlifts
5 Wall Balls
5 Box Jumps
20/15 Cal Bike
3 Rounds
5 Deadlifts
5 Wall Balls
5 Box Jumps
Record total time
Deadlift weight should be 60-70% of part A.