25 August 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Rev Lunge x 12 (6/Leg) (holding KB)

Weighted Situps x 10 (w/KB)

Kettlebell Swings x 20

Weightlifting

Deadlift (3 x 5)

Record weight used

Refer back to 8/3. Goal is to increase weight

Metcon

Metcon (2 Rounds for time)

@0:00

25/20 Cal Row

Into

9-12-15

Deadlifts

Wall Balls

@10:00

25/20 Cal Row

Into

15-12-9

Deadlifts

Wall Balls
Record time which you complete each section

At Home Workout

Metcon (AMRAP – Rounds and Reps)

BodyWeight

AMRAP 12:

20 T-Spine Rotation

40 Mountain Climbers

20 Flutter Kicks

40 Lateral Lunges

20 Knee to Elbow in Side Plank

Minimal Equipment

3 Rounds:

10 Single DB Push Press*

10 Single Arm DB Push Press / Arm

Run 400m

10 Single Arm DB Sumo Deadlift High Pull / Arm

*1 DB, 2 Hands.
3 Rounds

10 Single Unders

10 Single Unders Run in Place

10 Single Unders Jump Front to Back

10 Single Unders Jump Side to Side

10 Single Unders Skier Jumps

10 Single Unders Each Leg

No Equipment

3 Rounds

15 Up Downs

15 Alternating Elbow to Instep

Categories: WOD

Previous Post:

«

Next Post:

»