25 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

T Spine Ext x 10

T Spine Rotation x 5/Side

Half Kneeling Adductor Stretch x :30/Side

Sumo Squat Hold :30


2 Rounds

5 Hang Power Clean

:15 Front Rack Hold (working shoulder ER)

8 Front Squats


Front Squat (5 x 8 , 1 x ME @65%)

Record reps/weight on final set

Refer to 9/1/2020

**Superset w/

Landmine Row x 8-10/Arm

Metcon (Weight)

3 Rounds

Weighted Step-ups x 10/Leg

Farmers Carry x 1:00

Offset Weighted Situps (feet anchored) x 10/side
Record weight used on step ups

Although this is not “for time” once you have everything set up and ready to go, try to move through each piece with little rest on between. Do not speed up any movement, just rest less between them.

Categories: WOD

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