04 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

10 Cat/Cow

10 PVC Pass Throughs

10 PVC Around the Worlds

3 Rounds

Row 10/8 Calories

5 Bar Complex

(Front Rack Rev Lunge Each Leg + Front Squat)


Push Press (4 x 8)

Record heaviest weight

Continue to work at or slightly above the weight you have been using the last few weeks.

Refer to 7/31 (we did sets of 6). These DONT have to be an exaggerated slow decent, bur do focus on fully locking out each rep with only a single dip.


Metcon (Time)

5 Rounds

50 Double Unders

10 Hang Power Snatch
Record total time

Select a weight that is challenging. You should not be able to cycle all 10 unbroken, every round. Really focus on pulling yourself under the bar each rep and locking your arms out before standing.

At Home Workout

Metcon (AMRAP – Rounds)

No Equipment

The “Hotel Test”


20 Air Squats

20 Jumping Lunges

20 V-Ups

Minimal Equipment

Tabata DB Thruster

– Rest 5:00

Tabata DB Lunge

*Tabata = 8 Rounds :20 on / :10 off.
Warm Up


10 Bootstrappers

100′ Bear Crawl

100m Jog or :30 High Knees in Place

Categories: WOD

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