15 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2:00 Calf Stretching


2 Rounds

10 Cat/Cow

10 Barbell Front Squat

10 DB Shoulder to Overhead


Metcon (AMRAP – Rounds and Reps)

Partner Wod

Partner A


30/24 Cal Row

50 Double Unders

20 Alt DB Snatch

15 Front Squat

10 Shoulder to Overhead

5 Chest to Bar

Partner B

400m Run
Record rounds + reps

Teams will begin with one team member out on the run while the other begins to work through the amrap. Once the runner returns, they will pick up where the partner left off.

**We do not need to share equipment. We will be wiping rowers down between use.**


At Home Workout

Metcon (Time)

No Equipment:

5 Rounds:

9 Push-ups

15 Squat Jumps

21 Alternating Knee to Elbow in Plank

Minimal Equipment:

5 Rounds:

9 Box/Bench Dips

15 Alt. Hang DB Clean & Jerks

21 Single DB Thrusters
Warm Up:

3 Rounds:

5 Push-ups to Downward Dog

10 Lunge Elbow to the Floor (Total)

15 Air Squats

20 Flutter Kicks

Categories: WOD

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