CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
Single Leg Lowering x 10 (5/5)
Plank x :30
KB RDL x 10
During the leg lowering work to maintain flat lower back and driving one foot into a hamstring stretch, while the other heel touches the floor. Legs straight!
Weightlifting
Deadlift (4 x 3 (building))
Record heaviest weight
Refer back to 7/15 to better gauge where you should be
Metcon
Metcon (2 Rounds for time)
Every 12:00 x 2 Rounds
30/24 Cal Row
25 Toes to Bar
20 Wall Balls
15 Deadlifts
10 Bar Facing Burpees
Record time of completion for both rounds
Large sets of toes to bar but you have plenty of time, small manageable sets will do the trick in this one. Dont take yourself too far in the tank on any movement.
At Home Workout
Metcon (AMRAP – Reps)
No Equipment
On a 10:00 Clock:
100 Double Knee Tuck in Plank
Max Rep Air Squats
– Rest 5:00
On a 8:00 Clock:
800m Run
Max Rep Jumps for Heights
Minimal Equipment
On a 10:00 Clock:
200 Double Unders
Max Rep DB Squat Clean
– Rest 5:00
On a 8:00 Clock:
800m Run
Max Rep DB Power Clean
Warm Up
Lower Body Complex 1
AMRAP 3:
10 Alternating Spiderman Stretch
20 High Knees
10 Air Squats
20 Butt Kickers
10 Soldiers Kicks