15 March 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Adductor Stretch x :30/side

Glute Bridge x 10

90/90 Hip Rotations x 10

Air Squats x 15


Min 1) Row x 10/8

Min 2) Split Squat Hold :20/:20

Min 3) Plank x :30


Metcon (Time)

Every 3:30 x 5 Rounds

6 Box Jumps

10 Toes to Bar

12 Goblet Alt Reverse Lunges

250/200m Row
Record slowest round

Looking for consistency on this piece. Every movement should pretty much be unbroken throughout the entire workout.


Back Squat (3 x 2 Building)

Record weight used

First week of doubles!! look back at the last two weeks of 4s and come to class ready to move some big weights

Categories: WOD

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