CrossFit North Reston – CrossFit
Warm-up
Warm-up (No Measure)
1 Round
Mini Band Lateral Taps x 8/side
Pike w/Alt Toe Tap x 8/side
PVC Bench Tall Rockbacks x 8
Every 2:30 x 4 Rounds
Bike x :40
Half Kneeling DB OHP x 6/Arm
Weightlifting
Strict Press (3-4 x 2 Building)
Record heaviest set
please make sure to input final set for today. It will be very important for upcoming weeks. Also make sure this is a quality set, training off of this number will not work towards the end of the cycle if you use a weight that you were unable to hold good position with.
Metcon
Metcon (Time)
For Time:
5 Rounds
8 Burpees to Target
15 Wall Balls
into…
Buy out: 20/15 Cal Bike
Record total time
This will be a shoulder burner for some and a quad burner for others. regardless, breathe through your burpees, and try to stay unbroken on wall balls, and once you get to the bike, push hard to the finish.