12 February 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Pigeon Stretch x :30

Half Kneeling Adductor Stretch x :30

Spiderman Lunge x :30


2 Rounds

Bike x :30

Lateral Lunge x 6/Side (counterweight)

Kip Swings x 8 OR Active Bar Hang x :20


Metcon (3 Rounds for reps)

AMRAP 3 x 3 Sets (3:00 Rest Between)

Bike x 16/11



Front Squat x 6

Pullup x 6
Record total reps for each amrap (not including the bike)

Front squat should be right around whatever weight you use for thrusters or slightly heavier. Time to work those quads!

Metcon (Weight)

4 Rounds NFT

Hip Thrust x 10-15

Banded Abdominal Rotations x 8/Side

Suitcase Carry x :40/Side
Record weight for suitcase carry

We are going to get creative with carries and hip thrusts today. Everyone will get alot out if this

Categories: WOD

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