12 March 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

15 Air Squats

15 Glute Bridges

20 Step X-Band Walk (10/direction)

15 Banded Pull Aparts

5 Banded Pass Throughs


Metcon (6 Rounds for distance)

6 Rounds

20 Strokes on the Rower for Max Distance

Rest 3:00
Record total meters each round

(This will be wherever the monitor stops at after the final pull)

*Each round must be completed under 1:30*

During rest period

Superset w/ 12 x Spiderman Crunches (6/side)

(These are extremely difficult if completed with a slow and control tempo)

Categories: WOD

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