23 February 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round:

Cat/Cow x 10

Bird-Dog x 5/side

90/90 Hip Rotations x 5/side

Inchworm to Plank (:10) x 6

(As a Class)

Every 2:30 x 3 Rounds

Row x 15/12

Hang High Pull x 2

Hang Power Clean x 3

Lateral Burpee x 4


Hang Power Clean (4 x 5 @80%)

Record weight used for hang power clean

(post DB Bench weight in notes)

Follow Structure:

Every 4:00 x 4 Rounds

200m Run

5 Hang Power Cleans

6-8 DB Bench

Refer back to 2/17/22 for our last hang power clean workout.

Back Squat (3 x 6 Building)

Record heaviest set

Everyone has been SMASHING these squat days. Continue to refer back and increase barbell weight each week. Remember even a couple pounds each week is improvement!

Categories: WOD

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