29 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Cat/Cow x 10

Childs Pose – Cobra Pose x 5/each

Deadbug x 20

2 Rounds

Calf Stretch x :30/side

Spiderman Lunge x :30/side

90/90 Rotations x 10


Metcon (Weight)

Every 4:00 x 4 Rounds

Bike x 9/6 (Mod Pace)

Walking Lunge x 10 (5/5) (Single DB-Goblet)

Strict Knees to Chest x 6

Pause Goblet Squat x 6
Record DB weight

This is essentially our group warm-up for today. feel free to build to a heavier DB as you move through this, just make sure to throw it in the notes. Need everyone ready to get under to some heavy weights for the second half of class today.


Back Squat (1 x 2)

Record heaviest set

LOTS of data to go off of for today. You should have a good chunk of time to really work your way up to a good weight for today. You all have done a phenomenal job over the last couple months, literally hitting PRs every week. Finish Strong!

Categories: WOD

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