24 July 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

Single Leg Lowering x 10 (5/5)

Plank x :30

KB RDL x 10
During the leg lowering work to maintain flat lower back and driving one foot into a hamstring stretch, while the other heel touches the floor. Legs straight!


Deadlift (4 x 3 (building))

Record heaviest weight

Refer back to 7/15 to better gauge where you should be


Metcon (2 Rounds for time)

Every 12:00 x 2 Rounds

30/24 Cal Row

25 Toes to Bar

20 Wall Balls

15 Deadlifts

10 Bar Facing Burpees
Record time of completion for both rounds

Large sets of toes to bar but you have plenty of time, small manageable sets will do the trick in this one. Dont take yourself too far in the tank on any movement.

At Home Workout

Metcon (AMRAP – Reps)

No Equipment

On a 10:00 Clock:

100 Double Knee Tuck in Plank

Max Rep Air Squats

– Rest 5:00

On a 8:00 Clock:

800m Run

Max Rep Jumps for Heights

Minimal Equipment

On a 10:00 Clock:

200 Double Unders

Max Rep DB Squat Clean

– Rest 5:00

On a 8:00 Clock:

800m Run

Max Rep DB Power Clean
Warm Up

Lower Body Complex 1


10 Alternating Spiderman Stretch

20 High Knees

10 Air Squats

20 Butt Kickers

10 Soldiers Kicks

Categories: WOD

Previous Post:


Next Post: