10 May 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Cat/Cow x 10

Adductor Stretch x :30 Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5

2-3 Rounds

Bike x :40

KB RDL x 10 / KBS x 15

Goblet Squat x 10


Metcon (5 Rounds for weight)

5 Rounds

Min 0:00-2:00

15/11 Cal Bike

Min 2:00-4:00

Every :30

1 Squat Clean/Power Clean (Building)
Record weight for each round

(Make sure to specify a power clean or squat clean in notes)

Choose between working a squat clean or power clean for today’s workout. Don’t have to build every round, rather you start more moderate and not build as much in this one.


Metcon (AMRAP – Reps)

5 Rounds

1:30 Work / :30 Rest

10 Wall Balls

8 Burpees

Max Double Unders (Time Remaining)
Record total reps of jump rope

(Divide by 2 if completing singles)

Categories: WOD

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