03 December 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

90/90 Hip Rotations x 10

Cobra-Childs Pose x 10

Into

2 Rounds

Strict Press x 10

Strict Knees to Chest x 10

Metcon

Metcon (AMRAP – Reps)

EMOM 30

Min 1) Row x 12/10

Min 2) Push Press x 12

Min 3) Lateral Burpees x 10

Min 4) Bike x 10/7

Min 5) Toes to Bar x 12

Min 6) Rest

**5th round will be a :40 max effort on all movements**
Score is the sum of your reps on your final round

Categories: WOD

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