04 January 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Row x 1:00

Squat Mobility Work x :30

Into

2 Rounds

Front Squat x 8

Pull Apart x 10

Weightlifting

Front Squat (4 x 5 (Building))

Post heaviest set

Rounds will be completed as follows:

Every 4:00 x 4

Front Squat x 5 (from floor)

DB Row x 10/Arm

Double Under x 30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

150/120m Row

8 Wall Balls

8 DB Alternating Rev Lunges

**Each round wall balls and lunges increase by 2’s.

8, 10, 12, 14, …….
Record total rounds + reps

(The row will just count as 1 rep for each round)

Categories: WOD

Previous Post:

«

Next Post:

»