CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Row x 1:00
Half Kneeling Adductor Stretch x :30
Hip Circles x 6/side
Into
2 Rounds
Pause Goblet Squat x 8
Inchworm to Pushup x 8 (hold hamstring stretch for :05)
Weightlifting
Front Squat (1 x 5)
Build to a 5-Rep
Use part A to actually work your way up to your heavy 5. Would like to see most of you planning to hit 3-5 “build up” sets making sure you are prepared to hit your heavy attempt. We hit 4-rep last Friday (2/19). So you should have a real good idea of where you are at.
Metcon
Metcon (Time)
6 Rounds For Time
5 Front Squats @80-85% part A
5 Chest to Bar
8/5 Pushups
Record total time
Couple notes for the workout:
Front squats will slow you down here. Take rest as needed to keep front squats unbroken. Make sure every rep of front squats are done to the best of your ability. Try not to race the clock.
2 Variations for pullups:
If your shoulders are a little stiff from the week, today would be a great opportunity to work your strict pullups. Also, if you uave bar muscle ups, today is the day to work on them, even if that means scaling to 2-3 reps/round.