11 December 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Spider-Man Lunge Hold x :30/side

90/90 Hip Rotations x 10

2 Rounds

Row x 8/6 Cals

Goblet Squat x 10

Pushup x 10


Metcon (3 Rounds for time)

Teams of 2

Every 10:00 x 3 Rounds

50/40 Cal Row

40 Front Squats

350m Team Run

30 Lateral Burpees
Record time for each round

Too warm to pass up getting you guys outside in December. We wont be running for another few months so no complaining.

Front squats need to be completed in sets of 8-12. If you struggle with the front rack postion, grab a heavy set of DBs and hit some DB front squats for this one.

Categories: WOD

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