08 May 2019

CrossFit North Reston – CrossFit


Hip Thrust (3 x 10-15)

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

Take each set to failure. If you are way outside the rep range then adjust the weight for the next set

Superset w/

Double KB Front Rack Carry x 1:00

**really think about good posture and flexing your midsection


Metcon (Time)

For Time:

500m Row

50 Double Unders

25 T2B/Situps

400m Row

40 Double Unders

20 T2B/Situps

300m Row

30 Double Under

15 T2B/Situps

200m Row

20 Double Unders

10 T2B/Situps

100m Row

10 Double Unders

5 T2B/Situps
Post Total Time

Each round I want everyone jumping up on the pullup bar and knocking out a max set of as many t2b (or variation of) as possible. Whatever remains of your set needs to be completed with sit-ups.


Unbroken T2B every round

Categories: WOD

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