17 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)


Foam Roll – Lats/Thoracic Spine


2 Rounds

10 PVC Pass Throughs

:30 PVC Shoulder External Rotation


2 Rounds

10 Pull Aparts

10 Push Jerk (emphasizing the “re-dip” position)


Push Jerk (6 x 3)

Record heaviest weight used

For most, take your heaviest weight you have push pressed over the last few weeks and practice with timing of push jerk today.


Metcon (AMRAP – Rounds and Reps)


10 Clean and Jerks

6 Chest to Bar

20 Alt Rev Lunges
Post total rounds + reps

At Home Workout

Metcon (Time)

Minimal Equipment:

For Time:

100 DB Push Press*

Every time you break perform 10 single arm DB cleans each arm.

No Equipment:

For Time:

100 Ground-to-Overhead with a Backpack or Odd Object*

*Every time you break perform 10 Sit-ups and 20 Flutter Kicks. Start the workout with 10 Sit-ups and 20 Flutter Kicks.
Warm Up:

4 Sets:

10 Windmills Forward and Backward

10 Seated Wall Slides

:30 Alternating Scorpion Stretch

10 Scap Push-ups

Categories: WOD

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