CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Row x 250/200m
Pigeon Stretch x :30/Side
Hip Airplanes x 5/Side
into
2 Rounds
Reverse Lunge x 8/Leg
Pull Apart x 12
Plank x :30
Weightlifting
Metcon (Weight)
4 Sets NFT
-Assisted Single Leg Barbell RDL x 8-10
-DB Row x 10
-Weighted Dead Bug (Anti Extension Abdominal Drill) x 10-12 (5-6/Side)
Record weight used for the RDL
Everyone should really feel glutes/hamstrings working today, along with our upper back accessory and another great midline stability variation.
Metcon
Metcon (Time)
For Time
4 Rounds
300/250m Row
20 Wall Balls
1:00 Rest
Record total time
Slightly progressed varation from last week (2/15)