01 October 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

1:00 Foam Roll/Lax Ball – Glute/Hamstrings

10-15 Banded Hamstring Curls

1:00 Easy Pace Row


2 Rounds

Band Assisted Leg Lowering x 8/Leg

Plank x :30


Metcon (6 Rounds for calories)

Every 6:00 x 6 Rounds

Min 0-2: Row x Calories

Min 2-4: Bike x Calories

Min 4-6: Rest….thats right REST
Record Sum of your calories each round (with breakdown in the notes section)

There is only one more day left in this cardio cycle after today.

But for today the goal is simple….look back to your last time you participated in one of these days and try to bump another 2 cals for each round (adding one to each the bike and the row). Minutes 4-6 are yours to recover. The kicker is you must increase cals each round and there is an additional round (6th) to make it through.

Refer to:





Fight the urge to cherry pick. See you in class!

Categories: WOD

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