05 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30-1:00 Calf Stretch

8 Bear Crawl Rock Backs


2 Rounds

10 Front Squats

5 Strict Pullups


Front Squat (4 x 5)

Record heaviest weight used

Refer to 7/21 and Aim for slightly heavier. You may build if you need to but make sure your first set isnt too light.


Metcon (Time)

Every 5:00 x 4 Rounds

16 Goblet Squat (single DB)

12 Alt DB Snatch

8 Chest To Bar
Score is your slowest round

Everyone needs to be hitting great depth on these goblet squats.

At Home Workout

Metcon (Time)

No Equipment

For Time:

800m Run

40 Up-Downs

600m Run

30 Up-Downs

400m Run

20 Up-Downs

200m Run

10 Up-Downs

Minimal Equipment

For Time:

800m Run

80 Jumps Over DB

600m Run

60 Jumps Over DB

400m Run

40 Jumps Over DB

200m Run

20 Jumps Over DB*

• Turn the DB straight up to increase the height of jump.
Warm Up

“Modified Hinshaw Warm-up”

2x through

*Perform 2 inchworm + push-up after each 30′ section*

30′ walk on toes

30′ yd walk on toes backwards

30′ walk on heels

30′ walk feet turned out

30′ walk feet turned in

30′ lunge steps w/ arms stretched overhead

30′ heel toe hamstring stretch

30′ high knees

30′ butt kickers

Categories: WOD

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