15 July 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Cat/Cow x 10

Active Bar Hang x :30

PVC Pass Throughs x 10

2 Rounds

Wall Slides x 6

Pushup (x 3)— Pike (x :10 Hold)

Pull Aparts x 10


Push Jerk (5 x 4 @85%)

Record weight used

Just hitting the overhead work today for part A (we will be squatting tomorrow). Focus on quality build up sets and great execution of working sets. Take time as needed between sets.


Metcon (AMRAP – Reps)

Every 4:00 x 4 Rounds

:40 Max Pushups

Double Under x 50

Renegade Row x 10/Arm
Record total pushups

Upper body accessory work on the clock to finish today. Dont stress too much over quantity, really try to feel proper muscle groups working. Alot of time under tension in this piece. Also should be substantial anti-rotation work for your midsection.

Categories: WOD

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