06 February 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds:

KB Anchored Thoracic Spine Extension x 6

Underhand Band Pull Apart on Foam Roller x 6

Banded Face Pulls x 6

2 Rounds:

Side Lying Hip Rotations x 5

Sumo Squat x 5 (:05Hold)

X-Band Walk x 10Steps/direction


Metcon (5 Rounds for distance)

Every 3:00 x 5 Rounds

:35 Max Effort Row (meters)

2:25 Rest
Record meters for EACH block (what monitor says when time is called)

This is an ALL OUT sprint. Most of you should not be cranking the damper up to 10. More important to accelerate as quick as possible.

Metcon (Time)

Accessory Work

3 Sets NFT

32yd Prowler (215/165)

Single KB Front Rack Carry (offset) x :30-45/side

Side Plank x :30-45/side
Record fastest prowler time



Categories: WOD

Previous Post:


Next Post: