25 June 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Single Arm Circles x 5/Side

Hip Circles x 5/Side

Spiderman Lunge Hold x :30/Side

2 Rounds

Pushup (3) into Down Dog (:05) x 3

Goblet Squat x 10


Metcon (Weight)

3 Sets

Landmine Press x 10/Arm

Landmine Row x 12/Arm

Landmine Rotations x 6/Side
Record weight on your press

Revisiting our landmine work from last week. I increased reps per set and dropped one set off. If you completed it last week, try to use the same weight (if not a little more..).

If it’s your first time, feel free to adjust weights as you move through your four rounds.


Metcon (5 Rounds for time)

Every 3:30 x 5 Rounds

200m Run

10 DB Front Squats (2 DBs)

12 Toes to Bar
Record time for each round

Some fun interval work today. Don’t underestimate the double DB front squat!

Categories: WOD

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