23 September 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00

Couch Stretch x :30/side

90/90 Hip Rotations x 5/Side

2 Rounds

Goblet Squat x 6

Reverse Lunges x 6/Side

Pushup x 6-10


Front Squat (3 x 7-10 @65%)

Record weight used

Most of you should still be holding sets of 10 today 🤔….

Remember to be perfect with the front rack position. Don’t bounce through these.

***Superset w/DB Bench x AMAP (goal 8-12 reps) ***

I know we only currently have 3 benches, but in between working sets, everyone needs to hit a max effort set on DB Bench.


Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

Bike x 15/12

Walking Lunge x 20

Pushup x 20/14
Record time for each round

Load up lunges with a single DB/KB. Make sure pushups are quality. Everyone needs to be touching chest to floor, abmat, or barbell, and then pressing all the way up.

Categories: WOD

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