17 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

T-Spine Ext x 10

T-Spine Rotation x 5/side

Cat/Cow x 10

Spiderman Lunge with Rotation x 6/Side


Every 3:00 x 3Rounds

Row x 15/12

Goblet Squat x 10


Front Squat (2 x 8, 1 x ME @75%)

Post Max Effort Set

Superset w/

DB Rows x 10-15/arm

Metcon (Weight)

3 Rounds NFT

High Box Step-Ups x 10/Leg

Front Rack Carry x :40-1:00

Alt Single Leg V-Ups x 16
Record weight for front rack carry

(Record box height in notes)

At Home Workout

Metcon (Time)




Alternating Reverse Lunge Steps

Plank to Post

— If you finish working through 36-24-12 reps of both movements and you still have time left on the clock you start back at 36.

Minimal Equipment

For Time:

30-20-10 Reps:

Single Arm OH DB Walking Lunges

200′ DB Farmer Carry after each set of lunges*

*If you don’t have space to farmer carry you can farmer hold the DBs and high knee march in place for 60 steps.
Warm Up


10 Soldiers Kicks

10 Alternating Hamstring Scoop Stretch

10 Walking Knee to Chest

10 Walking Ankle to Chest

10 Calf Raises

10 Lunges

10 High knees

10 Butt Kickers

Categories: WOD

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