14 April 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

Band Series

Couch Stretch x :60/side

Glute Bridge x 10 (:06 Hold)

90/90 Rotations x 10

Inchworms x 10

DB Pullovers x 10

PVC External Rotation x 5 (:10)

Every 2:00 x 3

Double Under x 25

Hang High Pull x 3

Hang Power Clean x 3


Metcon (Weight)

5 Sets

Clean Complex (Building)

1 Hang Power Clean (Above the knee)


1 Hang Power Clean (Below the Knee)
Record heaviest set

Great time to focus on bar path and body position on these cleans today. For those who struggle with the front rack, come in a few minutes early and work to loosen up your shoulders/lats/midback.


Metcon (Time)

For Time

20 Power Cleans

20 Burpee Box Jump Overs

15 Front Squats

15 Burpee Box Jump Overs

10 Clean and Jerks

10 Burpee Box Jump Overs
Record total time

3 different barbell movements in this metcon today. Ideally would like to see many of you add weight each time you return back to your barbell. Should be a fun one!

Categories: WOD

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