13 July 2020

CrossFit North Reston – CrossFit


At home WOD at the bottom!


Warm-up (No Measure)

3 Rounds:

50 Double Unders

1 Round of Cindy


Push Press

Every 2:00 x5

Push Press x6 w/:03 Descent
This will be done from the floor in your own space, you will need to be able to clean the weight you are using.

Weight should be 90-100% of your 1rm strict press(you do NOT have to build each set, but adjust as needed). The actual act of pushing the weight over your head should not be overly difficult. Work on slowing down the lowering phase holding essentially a plank (rigid midline) through your body.


Metcon (AMRAP – Reps)

3 X AMRAP 3 (1:30 Rest)


Kettlebell Swings (1.5/1)

Alt Reverse Lunge


Max burpees (time remaining)
Record number of burpees


KB @ 2/1.5

Focus on quality of movement through rounds 12-10-8, then empty the tank on the burpees.

At Home Workout

AMRAP 20 (AMRAP – Rounds and Reps)

400m Run

50 Up Downs

25 Side Plank Knees to Elbows Each Side
Warm Up

:30 of Each:

High-Knee Karaoke

Over the Hurdle

Knee to Chest

Figure Four and Lunge

Torso Twist

Toe Touch

High Knees

Butt Kickers

Straight Leg Run

Side Shuffle

Side Shuffle Jumping Jack


Categories: WOD

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