01 April 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x :30

Pigeon Stretch x :30

Cat/Cow x 10

2 Rounds

Prone Single Leg Hip Extension x 10/Leg

Pushup (3) into Down Dog (:05) x 3


Hip Thrust (4 x 12-15)

Focus on feeling your GLUTES work to extend your hips. Hold a pause in the top position for each rep.
Record heaviest set/reps

Superset w/

Split Squat Hold x :20/leg

(Make this more challenging by holding some weight in each hand)

Dont sleep on these movements. These are two drills we should be doing more then we are.


Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

8 Thrusters

12 Alt Rev Lunges (6/Leg)

40 Double Unders
Record time for each round

Would like to see most loading these lunges. We will review in class options for weight.

Categories: WOD

Previous Post:


Next Post: