12 August 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1:00 Hamstring Rack Stretch

Into

3 Rounds

5 Inch Worm Pushups

8 KB RDL

:30 Plank Hold

Weightlifting

Deadlift (1 x 10)

Find a heavy (but beautiful) 10-rep today

These should be a controlled touch and go set

Metcon

Metcon (Weight)

EMOM 16

Min1) DL x 10 @85% part A

Min2) Wall Ball x 12

Min3) HSPU x 8/5

Min4) Rest
Record weight used

At Home Workout

Metcon (Time)

No Equipment:

For Time:

50 Burpees

100 Air Squats

50 Sit-ups

100 Glute Bridges

50 Jumps for Height

Minimal Equipment :

For Time:

100 DB Devil’s Press*

*If you only have 1 DB then alternate hands each rep. Overall the loading should be light to moderate and we want you to have a weight that allows for multiple reps in a row without rest.
Warm Up:

AMRAP 6:

:30 High Knees

5 Inchworms

10 Air Squats

5 Broad Jumps

Categories: WOD

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