18 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Couch Stretch x :30-:60/side

Pigeon Stretch x :30-:60/side

90/90 Hip Rotations x 10

DeadBug x 20


Min 1) Bike x :40

Min 2) Banded KB DL x 10

Min 3) Ring Row x 10


Deadlift (5 x 4 Building)

Record heaviest set

Follow Structure:

Every 4:00 x 5 Rounds

Deadlifts x 4 (Building)

Run x 200m

Front Rack Walking Lunge x 12 (6/Leg)

Lateral Burpee x 10

Use two DBs/KBs for your front rack walking lunges. You should have some decent time on the end of each round in order to build your barbell. Try to keep all sets unbroken TnG sets. We have been ramping up deadlifts over the last couple weeks, so make sure to check the app to have a good idea of where you need to be shooting for today.

Categories: WOD

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