11 November 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Hamstring Stretch

6 Assisted Leg Lowering

:30 Plank

Into

2 Rounds

10 KB RDL

5 KB Rev Lunge (Goblet)

10/7 Pushups

Weightlifting

Deadlift (3 x 10)

Post heaviest weight

Superset w:

3 x 15 Weighted Situps

Metcon

Metcon (2 Rounds for time)

For Time

60 Double Unders

8 Shoulder to OH

8 Lateral Burpee

40 Double Unders

6 Shoulder to OH

6 Lateral Burpee

20 Double Unders

4 Shoulder to OH

4 Lateral Burpee

10 Double Unders

2 Shoulder to OH

2 Lateral Burpee

Rest 3:00

10 Double Unders

2 Shoulder to OH

2 Lateral Burpees

20 Double Unders

4 Shoulder to OH

4 Lateral Burpees

40 Double Unders

6 Shoulder to OH

6 Lateral Burpees

80 Double Unders

8 Shoulder to OH

8 Lateral Burpees
Post time for each half of the metcon today

Categories: WOD

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