14 May 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Couch Stretch x :30/Side

Pigeon Stretch x :30/Side

Adductor Stretch x :30/Side

90/90 Rotations x 10

3 Rounds

Bike x :30

Split Squat Hold x :20/Side

Air Squat x 10


Metcon (Time)

Teams of 2

20 Round Relay


Row x 12/10 Cals

Goblet Walking Lunge x 12 (6/6)

Goblet Squat x 8

Pushup x 10/7
Record total time

Great test leading up to Murph, pushing some volume in the squat and pushup patterns. Alternate with your partner until each of you have completed 10 rounds.

Categories: WOD

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