13 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Bar Hang

:30 Split Squat Hold/side


3 Rounds

10 Walking Lunges

10 Banded Good Mornings


Metcon (AMRAP – Reps)

4 Rounds NFT

8 Weighted Step-Ups/Leg

15 Weighted Situps (feet anchored)

Max UB Strict Pullups
Post total number of pull-ups

Make sure to make these step-ups as controlled as possible, only relying on the leg on the box


Metcon (Time)

5 Rounds

8 Hang Power Snatch

8 Toes to Bar

:60 Rest
Post total time

At Home Workout

Metcon (Time)

No Equipment

20:00 Clock:*

1200m Run

50 Alternating Single Leg Deadlifts

10 Reps 1 Burpee + 10 Mountain Climbers

50 Push-ups

50 Alternating Lateral Lunges

*If you finish all the assigned work then you are done, otherwise your workout ends at 20:00.

Minimal Equipment:

For Time:

1200m Run

50 DB Bent Over Rows*

800m Run

50 DB Curls*

400m Run

50 DB Strict Press*

200m Run

*Use a single DB
Warm Up:

:90 Jog Out


:90 Jog Back

(3:00 total)


3 Rounds:

:30 Handstand Hold or Plank Hold

10 Lunge Elbow to the Floor

Categories: WOD

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