CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Bike x 1:00/:45/:30
KB RDL x 8 (:03 Hold @bottom)
Plank x :30
-Build intensity on bike each round as time gets shorter.
-Use as heavy a KB as you feel comodrtable for the RDL
-Just like last week, focus on squeezing your glutes during the plank and keep your head straight (looking at the ground in front of you).
Weightlifting
Deadlift (5 x 5)
Record heaviest set
Follow Structure:
Every 3:00 x 5 Rounds
15/11 Cal Bike
Into
Deadlifts x 5 (Building)
Metcon
Metcon (Time)
For Time
7 Rounds
10 Wall Balls
15 Situps (Feet Anchored)
30 Double Unders
Record total time