04 June 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 Cat/Cow

10 Wall Slides

2 Rounds

8 Single Arm DB Push Press/Arm

10 Kip Swings/:20 Active Bar Hang

Metcon

Metcon (5 Rounds for time)

Every 4:00 x 5 Rounds

6 HSPU

12 Toes to Bar

18/14 Cal Row
Record time for each round

Focus on the handstand pushup (or variation), the toes to bar need to be completed in 1-2 sets, and then finishing with a hard paced row.

Metcon (AMRAP – Reps)

EMOM 12

Min 1) 6-10 Tempo Deficit Push-ups (:03 Eccentric)

Min 2) Alt Single Leg V-Ups x 12
Record total pushups

Quality >>>>>Quantity

Everyone needs to select a challenging pushup variation with as big a range of motion as possible. Deficit will be the go-to for most of you, but still need to be hitting a target every rep.

Categories: WOD

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