CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds NFT

Prowler x 32 yds (195/145)

Wall Walks x 3-5

Pull Aparts x 10-15
Focus on LONG strides on the prowler. Try to get down and back in as few steps as possible. Adjust the weight as needed.

As far as wall walks, I would rather you do three reps real slow bracing your midsection then five just walking up and down the wall as fast as possible.


Metcon (2 Rounds for reps)

10 Rounds Alternating (5/Each)

1:00 Work / 1:00 Rest

Bike x :20 (sprint)

Burpees x ME (time remaining)

Row x :20 (sprint)

Kettlebell Swings (53/35) x ME (time remaining)
“Round 1” = total bike cals + total burpees

“Round 2” = total row cals + total KBS

PUT THE PEDAL DOWN on the Bike/Row and get comfortable being uncomfortable today.

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