CrossFit North Reston – CrossFit


Metcon (3 Rounds for reps)


Buy in: 30/25 Calorie Row

with time remaining AMRAP of….

25 x Double Unders

10 Burpees

2:00 REST


Buy in: 25/20 Calorie Row

with time remaining AMRAP of……

25 x Double Unders

10 x Burpees

2:00 Rest


Buy in: 20/15 Calorie Row

with time remaining AMRAP of..

25 x Double Unders

10 x Burpees
REFER TO 9/29/18


Bulgarian Split Squat (3 x 10/Leg)


Description from Catalyst Athletics:


The Bulgarian split squat is simply a 1-legged squat with the rear foot elevated on a bench, box or similar. Adjust the distance of your front foot from the bench as needed to make sure during the movement the lead leg knee travels slightly over the the foot, and the rear leg knee is slightly behind the hips . With a controlled speed, bend at the knee to lower yourself with an upright trunk until the rear knee lightly contacts the floor or an Abmat (don’t let it hit the floor or rest on the floor). Maintain the position of the front knee over the foot—don’t let it collapse inward or push it excessively outward. Perform the total number of reps on one leg before switching to the other leg.
Use Dumbbells instead of a barbell for these and POST combined total of dumbbells.

Superset 5-10 reps of abdominal work in between

Strict Toes to Bar

GHD Situp (option with weight)

Standard Situp with feet anchored (option with weight)

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