26 February 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Row x 250/200m

Pigeon Stretch x :30/Side

Hip Airplanes x 5/Side


2 Rounds

Reverse Lunge x 8/Leg

Pull Apart x 12

Plank x :30


Metcon (Weight)

4 Sets NFT

-Assisted Single Leg Barbell RDL x 8-10

-DB Row x 10

-Weighted Dead Bug (Anti Extension Abdominal Drill) x 10-12 (5-6/Side)
Record weight used for the RDL

Everyone should really feel glutes/hamstrings working today, along with our upper back accessory and another great midline stability variation.


Metcon (Time)

For Time

4 Rounds

300/250m Row

20 Wall Balls

1:00 Rest
Record total time

Slightly progressed varation from last week (2/15)

Categories: WOD

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