16 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Banded Hamstring Curls

12 Deadbug (w/band)

10 Empty Bar Front Squat

Weightlifting

Front Squat (3 x 3)

Record heaviest block of 3 x 3

EMOM 3

3 Front Squats

(1:00 rest/build)

EMOM 3

3 Front Squats

(1:00 Rest/build)

EMOM 3

3 Front Squats

Bar will be cleaned from the floor each set, this can be a power or squat clean.

Metcon

Metcon (No Measure)

Every :90 x 8 Rounds

10 Goblet Squats

Into

50 Double Unders (even rounds)

10 Burpees (odd rounds)
Focus on depth and tempo for these goblet squats. Load these up and challenge your midsection.

At Home Workout

Metcon (AMRAP – Rounds)

AMRAP 20:

20 Unweighted Turkish Get-ups

20 Jump to Target

20 Alternating Single Leg Deadlift

20 Split Squats

200m Run
Warm Up

Upper Body Complex 1

3 Sets:

20 Jumping Jacks

10 Push-up to Downward Dog

10 Single Arm Side Plank T

10 Crab Walk Forward

10 Crab Walk Back

Categories: WOD

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