28 February 2022

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Band Assisted Leg Lowering x 10/side

Glute Bridges x 10 (:03 Hold)

Inchworms x 8

Pull Aparts x 15

(As a Class)

EMOM 9

Min 1: Bike x :40

Min 2: Barbell RDL x 8

Min 3: Ring Row x 10

Weightlifting

Deadlift (1 x 8)

Record weight used

Refer back to 2/21. Today’s weight should be 5-10lbs heavier for a set of 8 TnG.

While building up your barbell, choose one abdominal drill to work on.

-Plank x :30-:45

-Deadbug x 6-8/Leg

-Banded Anti Rotation Hold x :15/side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

30 Double Under

10/7 Cal Bike

5 Deadlifts @80-85% (part A)
Record rounds + reps

Most should be striving to get through about 5 rounds on this one, but you are going to have to move quickly.

Categories: WOD

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