12 November 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

1:00 Foam Roll Quads/IT Band

:30 Addictor Stretch

:30 Sumo Squat Hold
Today needs to be a lesser intense day for most of you who have pushed hard so far through some difficult workouts this week. Come in, break a sweat, and get some quality work in today. Everyone needs to be ready for another hard one on friday. If you haven’t been in as much this week, I will show you how to ramp these up to push the limit a little more. Not to worry.


Metcon (Calories)

Every 3:00 x 4 Rounds

Bike x 2:00
Record total bike Cals

Do not freak out over this. Just meant to be some recovery work for your legs. Looking for males to stay around 300watts and ladies around 200watts.

Metcon (Weight)

Every 3:00 x 4 Rounds

12 DB/KB Row

20 Russian Twists
Record weight used for the row

Metcon (Weight)

Every 3:00 x 4 Rounds

12 Lateral Lunges (6/Leg)

:40-1:00 Plate Carry
Record weight used for plate carry

Categories: WOD

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