27 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Spiderman Lunge Hold

:30 Wall Lat Stretch


2 Rounds

10 Walking Lunge

10 Ring Rows


Metcon (Weight)

3 Sets

Strict Pullups x 6-10

DB/KB Single Arm Row x 10

Weighted Box Step-Ups x 8/Leg
Record weight used for db/kb row


Metcon (AMRAP – Rounds and Reps)


KBS x 9

Burpees x 9

KBS x 9

Box Jumps x 9

(6:00 Rest)
Post total rounds + reps

Both of these amrap 9’s are relatively lower skilled movements, this is a test of how much you can push when fatigue sets in. Dont come out of the gate too hot, but try not to stop moving for 9 minutes.

Metcon (AMRAP – Rounds and Reps)


Row x 12/10

Double Under x 35
Post total rounds + reps

At Home Workout

Metcon (Time)


For Reps:

Tabata Squat

– Rest 1:00

Tabata V-ups

– Rest 1:00

Tabata Single Leg Glute Bridge*

– Rest 1:00

Tabata Russian Twist

*Alternate leg each round.

Minimal Equipment

10 Rounds:

1:00 DB Goblet Squats

:30 Rest

1:00 DB Turkish Get-up

:30 Rest

*Alternate movements every set (5 sets of squats and 5 sets of Turkish get-ups)
Warm Up

3-4 Rounds

16 Alternating Single Leg V-ups

14 Toe Touch + Jump

12 Kang Squats*

*Squat + Good Morning

Categories: WOD

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