01 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Split Squat Hold

:30 Wall Lat Stretch



Min 1) Bike x :45

Min 2) Wall Ball x 10

Min 3) Pull Apart x 10


Front Squat (4 x 5, 1 x ME @65%)

Record reps from LAST set

**Superset w/ 5-10 Strict Pullups**

Everyone will be getting STRONG today!!

Day 1 of our strength cycle starts today. We will be working off of your numbers from Monday.

Focus on moving slow and controlled through the front squats. We are working at a low percentage so really make your muscles work by controlling tempo.

Metcon (Weight)

3 Rounds NFT

8 Split Squats/Leg (added ROM if possible)

10 Barbell Bent Over Rows

12 Alternating V-Ups
Record weight used for bent over row

(Post weight used for spilt squat in notes section)

Categories: WOD

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