06 Novembet 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x :30/Side

Quadruped Glute Stretch x :30/Side

Hip Circles x 5/Side


2 Rounds

Goblet Squat x 10

InchWorm x 5

Ring Row x 10


Front Squat (2 x 2, 1 x ME @90%)

Record Max set

Not looking for a huge max set @90%. Hit what you can hold good form with.

Metcon (Weight)

3 Rounds

Curtsey Step-Up x 10/Leg

DB/KB Row x 12/Arm
Record weight held for row

Metcon (Calories)


Min 1) Wall Ball x 15

Min 2) Bike x :30
Score is total calories in bike

Time to put the pedal down on the bike. Short sprints today to finish class with a little leg finisher.

Everyone will be chasing Marco today.

Categories: WOD

Previous Post:


Next Post: