04 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

6 Inchworms

12 Alt Single Leg Lowers


2 Rounds


10 Pull Aparts


Deadlift (1 x 6)

Work up to a heavy 6-Rep

Metcon (Time)

Every 3:00 x 5

Deadlift x 6 @85%

Lateral Burpee x 6

Double Unders x 35
Post Slowest Round

Not looking for people to fly here. Just some added DL practice under a little fatigue. Stay perfect!

Metcon (Weight)

4 Rounds NFT

Assisted Single Leg RDL x 8-10/Leg

Pushups x 8-12
Record weight held for RDL

(And specifics of pushup set up in the notes)

Please do not overlook accessory work today. Great posterior chain and horizontal pressing work. For those of you who excel at pushups, we will have plenty of harder variations that will get the job done.

At Home Workout

Metcon (Time)


5 Rounds:

400m Run

12 Up-Downs

– Rest 1:00 btw. rounds.

Minimal Equipment

5 Rounds:

400m Run

12 Single Arm Alternating DB Power Clean

– Rest 1:00 btw. rounds.
Warm Up:

3 Rounds:

1:00 Easy Cardio (your choice of running, machine, jump rope)

10 Inchworms

10 Bodyweight Good Mornings

Categories: WOD

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