09 Spetember 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

T Spine Ext x 10

T Spine Rotation x 5/Side

Half Kneeling Adductor Stretch x :30/Side

Air Squats x 15


2 Rounds

5 Hang Power Clean

:15 Front Rack Hold (working shoulder ER)

8 Front Squats


Front Squat (3 x 8 , 1 x ME @70%)

Record max effort set

**Superset w/ 4 x 6 DB Rows (goal here is heavier weight then normal with a controlled decent each rep)

Metcon (Weight)

3 Rounds

10-12 Split Squats (added ROM)

1:00 Farmers Carry (2 KB/DB)

16 Offset Weighted Abmat Situps (8/Side)
Record weight used split squat

(Post weight used carry and situps in notes section)

*Split Squat set up should be identical as last week, goal is to improve weight at the same weight, or slightly heavier, then last week*

Categories: WOD

Previous Post:


Next Post: