09 January 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

300/250m Row

12 Lateral Lunges

1:00 Farmers Carry (KBs)


Back Squat (4 x 5 @50-60%)

Record weight used

We will be diving into regular squat work starting next week. This needs to be LIGHT for everyone. Its been a while since we worked back squats, so use this time to get comfortable with bar placement and appropriate depth.


Metcon (Time)

2 Rounds

20/14 Calorie Assault Bike

16 Box Step-ups (24/20)

15 DB Push Press (40/25)

Rest 5:00
Post total work time

(Subtract 5:00 from time when you complete 2nd round)



Repeat from 11/29/19

Categories: WOD

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