02 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

1:00 Couch Stretch/Side

10 Single Leg Glute Bridges

10 X-Band Walk/Direction


Metcon (5 Rounds for calories)

5 Rounds

Min 0-2: 1:00 Row

Min 2-4: 1:00 Bike

Min 4-6: Renegade Row x 8/side
Record sum of your calories each round (specify in notes Row cals / Bike Cals for each round)

Please record!! You will be seeing this structure in many shapes and sizes over the next few weeks. Any scores you enter will be used to make your training more personalized moving forward.

Approach this trying to stay as consistent as possible. Working around 70% for the entire 30 minutes

Categories: WOD

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