12 January 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Lat Foam Roll x :30

T-Spine Ext x 10

Pushup (3) + :15 Down Dog Hold

into

2 Rounds

6 Hang Power Clean

6 Push Press

Weightlifting

Push Press (4 x 8)

Record weight used

Once you set up your bar move from one movement to the next with little rest….

Superset 4 rounds with:

Pull Aparts x 12

Double Unders x 50

:90 Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

6 Toes to Bar

8 Alt DB Power Snatch (4/arm)

6 Burpees

6 Box Jumps (24/20)
Record total rounds + reps

Another transition heavy workout. Set a pace that you can hang on to and keep moving.

Categories: WOD

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