19 December 2019

CrossFit North Reston – CrossFit


Warm-up (No Measure)

Extended Warm-up

(Split into groups if needed)

3:00 Bike

2 Rounds

10 Cat/cow

10 Quadruped T-Spine Rotation

10 Side Lying T-Spine Rotations

10 Wall Slides

3:00 Row

2 Rounds

:30 Couch Stretch (Quad/Hip Flexor)

:30 Pigeon Stretch

10 90/90 Hip Switches


(Together as a Class)

2 Rounds

15 Pull Aparts

10 Banded Pass Throughs

:30 Split Squat Hold/Side

:30 Lateral Lunge Hold/Side

20 X-Band Walk (10Steps/side)

10 Forward Bear Crawl

10 Backward Bear Crawl
It’s been a long week. Use the first half of class and really focus on executing these drill to the best of your ability.


Hip Thrust (4 x 10 )

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest weight used

Make sure to build up your weight a little bit before you start counting your working sets. For most of you this way should be in the same realm of what you can deadlift for 10 reps.

**Superset w/

Offset Suitcase Carry x 1:00 (1.5/1)

Side Plank x :45/side

Categories: WOD

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