10 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x :30/Side

Quadruped Glute Stretch x :30/Side

Hip Circles x 5/Side


2 Rounds

Goblet Squat x 10

InchWorm x 5

Ring Row x 10


Front Squat (3 x 5 (Building))

Record top end weight

This is more so time to warm up the front squat a bit. Not looking for huge weights here but I do want atleast 3 sets heavier then what you plan to complete the metcon with.


Metcon (AMRAP – Reps)

4 Rounds

3:30 Work / 2:30 Rest

500/400m Row

12 Front Squats

Max Lateral Burpees (Time Remaining)
Post total burpees completed

Slowly beginning to shift our work work:rest ratio in the favor of work time. Still want everyone to put the pedal down on these.

Categories: WOD

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