22 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird/Dog x 6/Side

Scap Pushup (5) into Pike (:10) x 3

Wall Lat/Tricep Stretch x :30-:60/side

As a Class

Every 2:30 x 4 Rounds

Row x 300/250m Or Run x 200m

HR Pushup x 8

Band Pull Apart x 8


Push Press (3-4 x 2 Building)

Record heaviest set

Been building the push press over the last 8 weeks. Last two weeks we were hitting 4’s, goal should be to handle just a slightly heavier weight.


Metcon (Time)

Every 2:30 x 5 Rounds

Row x 15/12

Shoulder-to-Overhead x 10 (65-70% part A)
Record slowest round time

Dont slack on the row to start each round, then take a couple breaths and the goal will be to stay unbroken on the barbell work.

Should try to keep rounds to about 1:10-1:20/round

Categories: WOD

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