07 April 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round:

:60 Foam Roll T-Spine/Mid Back

:60 Foam Roll Lats

Wall Slides x 10

Single Arm Circles x 10/Arm

DeadBug x 20


Min 1) Pull Aparts x 12

Min 2) Tricep Pushdown x 12

Min 3) Hanging Leg Raise x 6


Bench Press (1 x 5)

Record heaviest set

Refer to 2/18/22 and 10/20/21

Build to a heavy 5-rep to start class today. We will use a percentage of this for part B.


Metcon (2 Rounds for reps)


Min 1) Bench x ME @85%

Min 2) Farmers Carry x :40

Min 3) Bike x :40 (Max Cal)

Min 4) Rest

Min 5) Rest
Record total bench press (as Round 1 score) and total bike calories (as Round 2 score)

Four rounds of this EMOM today. Looking for hard sets on the bench, some time under tension work with the farmers carry, and finishing each round with a hard push on the bike.

Categories: WOD

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