CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
Banded Hanstring Stretch x :30
Glute Bridge x 10
3 Rounds
BB RDL (Building) x 6
Plank x :30
Weightlifting
Deadlift (4 x 5 @75%)
Record weight used
Refer back to 11/18/21. You should be working off of your heavy 2-rep from that day. If you were not ik class, use today to work up to a 2-rep and post.
These should be singles (w/proper set up) or controlled touch and go reps for each set.
Metcon
Metcon (4 Rounds for reps)
2 Rounds
AMRAP 3
Bike x 12/9
KBS x 15
1:00 Rest
AMRAP 3
6 Front Squat
6 Bar Facing Burpee
1:00 Rest
Record total reps for each AMRAP (4 scores)
Pace like a 12:00 workout, not a 3:00 AMRAP.
Front squat weight shoukd be a “heavier” thruster weight for most. Defintely should be able to hit all 6 reps each set. Also if KBS tends to be problematic, slow down for some heavy KB RDLs for a set of 10 each round.