15 December 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Couch Stretch x :30

Pigeon Stretch x :30

90/90 Hip Rotations x 10


3 Rounds

Lateral Lunge x 5/Side

Inchworm to Pushup x 6


Metcon (Weight)

3 Rounds NFT

10 DB Rev Lunge (Non Alternating)

10 Tempo Pushups (:03 Decent)
Record weight held for lunges

Dont sleep on this accessory work. Always beneficial to work unilateral lower body work and time under tension sets for the upper body


Metcon (Time)

1000/800m Row

20 DB Front Squats

10 Burpees

5:00 Rest

10 Burpees

20 DB Front Squats

1000/800m Row
Post total time

I know these are some long rows today, but everyone should fight their inner urge to cherry pick and come attack this one. Hoping to see everyone loading up the squats with some heavy DBs or KBs

Categories: WOD

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