11 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Lat Stretching x 1:00/side

PVC Shoulder Ext Rot x :30/side


3 Rounds

Freestanding DB Row x 10

Strict Press x 10/8/6 (building-each round)
Little bit longer warm up today. Please make sure you are not just rushing through. A lot of benefit to be had here.


Push Press (6 x 4)

Record weight used

Continuing to increase overall load (we’ve been really working on sets of 6 and sets of 8), everyone should be able to increase weight on the bar today.


Metcon (3 Rounds for time)

Every 6:00 x 3 Rounds

Run 200m

8 Burpees to Target

Row 15/12

6 Burpees to Target

Bike 12/8

4 Burpees to Target
Post time for each round

Want to see some people pushing the pace a bit today. See how fast yiu can get each round done. Make sure we are all touching the pull-up bar “Target” with both hands at the same time.

At Home Workout

Metcon (AMRAP – Rounds and Reps)

No Equipment:


10 Inchworm + Push-up

30 Overhead Lunge*

60 Flutter Kicks

*Hold both arms overhead

Minimal Equipment


10 DB Single Arm Rows Each Arm in Push-up Position

20 Hang DB Power Clean & Jerk

20 DB OH Lunge
Warm Up:

3 Rounds:

10 Step-back Lunges (total)

15 Arm Circles Forward

15 Arm Circles Backward

20 Flutter Kicks (total)

Categories: WOD

Previous Post:


Next Post: