CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Cat/Cow x 10
Bird Dog x 5/Side
Childs Pose – Cobra Pose x 5/Position
90/90 Hip Rotations x 10
Into
2 Rounds
Goblet Squat x 8
Reverse Lunges x 6/Side
KB RDL x 8
Weightlifting
Back Squat (4 x 5 )
Record heaviest set
Stay between 70-80% dor working sets today.
Hard workouts this week….Using today as bit of a deload, planning on going heavy on Monday. Use your working sets today to really push depth/tempo/control on each rep.
*As a reminder, these %’s are based off your 2-rep.
Metcon
Metcon (AMRAP – Reps)
EMOM 16
Min 1) 15 Wall Balls
Min 2) 16 DB Walking Lunges
Min 3) Max Pushups
Min 4) Rest
Score total pushups
(These need to remain QUALITY)