CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
Cat/Cow x 10
Childs Pose – Cobra Pose x 5/each
Deadbug x 20
2 Rounds
Calf Stretch x :30/side
Spiderman Lunge x :30/side
90/90 Rotations x 10
Metcon
Metcon (Weight)
Every 4:00 x 4 Rounds
Bike x 9/6 (Mod Pace)
Walking Lunge x 10 (5/5) (Single DB-Goblet)
Strict Knees to Chest x 6
Pause Goblet Squat x 6
Record DB weight
This is essentially our group warm-up for today. feel free to build to a heavier DB as you move through this, just make sure to throw it in the notes. Need everyone ready to get under to some heavy weights for the second half of class today.
Weightlifting
Back Squat (1 x 2)
Record heaviest set
LOTS of data to go off of for today. You should have a good chunk of time to really work your way up to a good weight for today. You all have done a phenomenal job over the last couple months, literally hitting PRs every week. Finish Strong!