11 March 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x 1:00/Side

90/90 Hip Rotations x 10

X-Band Walk x 10 Steps/Direction


2 Rounds

Lateral Lunge x 6/Side

Pull Aparts x 12


Metcon (AMRAP – Reps)

4 Sets

Pistol Squat /Single Leg Box Squat x 5-7/Leg

DB Row x 10/Arm
Record total single leg squats (post any details in notes section along with db weight)


Metcon (Time)

For Time

4 Rounds

7 Toes to Bar

10 Burpee Box Jumps

7 Toes to Bar

15 Situps

1:00 Rest
Record total time

With the open starting tomorrow, please come to class with any questions you may have regarding progressions or efficiency with certain movements.

Categories: WOD

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