09 March 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

T-Spine Extension x 10

Cat/Cow x 10

Lat Stretch x :30

Single Arm Circle x 5/Side or PVC Pass Through x 10


2 Rounds

Hang High Pull x 5

Hang Muscle Snatch x 5

BTN Push Jerk (Snatch Grip) x 5


Hang Power Snatch (5 x 5 )

Record weight used

This needs to be LIGHT. This should be looked at as upper back accessory work. Thinking 75-95 for guys and 55-75 for ladies.

Follow structure:

Every 2:30 x 5 Rounds

Row 200/180m

Hang Power Snatch x 5

**If you are a stronger rower, you should be hitting 250/200m on the rower. Still should be done under 1:00 each round**


Metcon (Time)

For Time


Kettlebell Swings

Pullup x 14

Double Unders x 30



Kettlebell Swing

Pushup x 16/12

Double Unders x 30
Record total time

The ascending and descending reps only apply to the swings. All other movements have fixed reps for each round.

Categories: WOD

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