18 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Spider-Man Lunge Hold (w/Rotation)

:30 Glute Bridge Hold

10 BB RDLs


3 Rounds

8 Thrusters (Empty Bar)

16 Alt Shoulder Taps


Metcon (Weight)


Min 1) Deadlift x 10

Min 2) Wall Ball x 15

Min 3) Bike x 12/8

Min 4) Handstand Pushup x 8/5

Min 5) Rest
Post weight used for Deadlifts

This is one of my personal favorites. With a sprint workout yesterday, today we will be hitting a long one. Scaling to maintain unbroken sets will be the key to your success today.

Categories: WOD

Previous Post:


Next Post: