04 November 2021

CrossFit North Reston – CrossFit


Hip Thrust (4 x 10)

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record weight used

Theses should be heavy today. We will continue to revisit these as accessory work on deadlift days moving forward. Please make sure you record what you use today. You will these again.

Superset w/

Strict Pullups x 8-10

DB Rows x 8/Arm


Metcon (4 Rounds for reps)

4 x

AMRAP 2:30 (with 1:00 Rest between)

20 Walking Lunges (Weighted)

10 Burpees

Max Double Unders (Time Remaining)
Record total reps of double unders for each round

(Post lunge weight in notes)

Refer back to 10/28 and 10/21. These lunges should be about on par with the heaviest you used between those previous two days.

Categories: WOD

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