CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Bike x 1:00
90/90 Rotations x 10
Wall Lat/Tricep Stretch x :30/side
2 Rounds
Box Jumps x 5
Barbell RDL x 5
Hang Power Clean x 5
Weightlifting
Power Clean (10 x 2-3 @80%)
Record weight used
Follow Structure:
Every 2:00 x 10 Rounds
Bike x 10/7
Power Clean x 2-3 @80%
Refer back to last couple Mondays, you should be gradually increasing barbell weight each week.
Back Squat (3 x 10 Building)
Record best set
Strive to imporove by reps/weight. Should have plenty of numbers recorded from previous weeks.