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.