15 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x :30 /Side

Pigeon Stretch x :30 Side

Hip Circles x 5/Side (Slow)


2 Rounds

Air Squats x 12

Ring Rows x 12


Metcon (5 Rounds for calories)

Every 6:00 x 5 Rounds

Min 0-2: Row x + 1-2 Cals

Min 2-4: Bike x 1-2 Cals

Min 4-6: Goblet Squat x 10
Record total calories for each round (sum of row + bike)

Refer to 9/7 and 9/2

Continuing to build through our conditioning cycle. Remember you do not have to complete each set under 1:00.

If this is your first time then complete 1:00 effort each round on the row and bike @75%.

Please make sure you are tracking.

Categories: WOD

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