01 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round:

T-Spine Ext x 10

T-Spine Rotation x 5/side

Cat/Cow x 10

Bird/Dog x 5/Side

E2:00 x 4 Rounds

Row x 14/11

Pushup x 10/7


Push Press (6 , 4, 2, 2)

Record weight used

(same weight across)

Refer back to 2/22/22. This is same rep scheme, so just looking for small increase.


Metcon (Time)

For Time:

Buy in:

15 Lateral Burpees


5 Rounds

Row x 10/8

Shoulder to Overhead x 6


Buy out:

15 Lateral Burpees
Record total time

Lots of transitions in this one, make sure to take a second before picking up your barbell each round, these need to stay unbroken. Remember you are able to use a push jerk for this portion.

Categories: WOD

Previous Post:


Next Post: