04 March 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Lat Stretch x :30/side

Cat/Cow x 10

Pushup (3) into Pike (:10) x 3

Into

2 Rounds

10 Strict Press

10 Band Pull Aparts

Weightlifting

Push Jerk (4 x 3)

Recoed weight used

Want everyone working with 80-90% across all 4 sets.

Superset w/

8 DB Rows / Arm

Metcon

Metcon (2 Rounds for calories)

EMOM 24

Min 1) Row x :40

Min 2) Wall Ball x 15

Min 3) Rest

Min 4) Bike x :40

Min 5) Burpee To Target x 8

Min 6) Rest
Record total row calories (round 1) and total bike calories (round 2)

Categories: WOD

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