13 October 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Bike x 1:00 (easy pace)

Couch stretch x 1:00/Side


2 Rounds

10 Walking Lunges

:30 Pull Apart Hold


Metcon (Weight)

4 Rounds

Rear Foot Elevated Split Squat x 8/Leg

Strict Pullups x Max UB (or atleast 5/set)

Pull Aparts x 15
Record total weight used for split squats

(Post total pull-ups in notes section)

Metcon (Calories)


Min 1) Bike x :40

Min 2) Goblet Squat x 15

Min 3) Plank x :30
Score is sum of bike calories

We will be loading up the goblet squats today. For some of you we will use a double DB front squat, others will hold a single heaivier KB/DB. Also most will probably be best suited elevating your heels.

Categories: WOD

Previous Post:


Next Post: