24 June 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

PVC Pass Throughs x 10

Single Arm Circles (Reverse) x 6/side (as big as possible and SLOW)

Couch Stretch x :30/Side

Pigeon Stretch x :30/Side

Inchworm x 6

2 Rounds

DB/KB Goblet Squat x 12

DB/KB Hang Power Snatch x 6/Arm


Front Squat (1 x 5, 1 x 3, 1 x ME)

Record weight/reps on last set

1st Set: @75%

2nd Set: @85%

3rd Set: @95%

Refer to 5/27


Metcon (Time)

For Time

5 Rounds

8 Hang Power Snatch

8 Burpee Box Jump Overs
Record total time

Focusing on some light-moderate barbell cycing today. Dont try to make the movement any faster then it already is. Smooth is fast and fast is smooth.

Categories: WOD

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