28 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x :45

90/90 Hip Rotations x 10

Lat Stretch x :30/side

Glute Bridge x 10


2 Rounds

10 Paused Front Squats

:30 Plank


Front Squat (Build to a heavy 3-rep)

Record heaviest weight

Not a max out. This should serve as not only a warm up, but also will help with deciding on a weight for the metcon portion today.


Metcon (Time)

Every 4:00 x 6 Rounds

12/8 Cal Bike

12 Toes to Bar

Tempo Front Squats (:03 Eccentric) @60%

(Rounds 1-3: 5 Front Squats, Rounds 4-6: 3 Front Squats)
Record slowest round

Categories: WOD

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