18 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2:00 Rack Hamstring Stretch


2 Rounds

8 Inchworms

8/5 Pushups

8 Barbell RDL


Metcon (5 Rounds for time)

Every 5:00 x 5 Rounds

Bike x 12/8

Deadlift x 8

Pushup x 12/8

Double Under x 50
Record time for each round

Please refer back to 8/12, should be striving for slightly heavier today.


Metcon (Weight)

3 Rounds NFT

DB Rows x 10 (w/:03 Hold)

Alternating Single Leg V-Ups x 20 (10/leg)
Record weight used for DB

At Home Workout

Metcon (Time)

Minimal Equipment

3 Rounds:

100 Double Unders

21 DB Front Squats

12 DB Row in Plank

No Equipment

For Time:

60 Mountain Climbers

50 Front Squats with Odd Object*

400m Run

30 Shoulder Taps

20 Burpee (no push-up)

15 V-ups

*Substitute air squats or 2x forward lunges as needed.
Backpack Complex 1

10 Plank Pull Through

10 Leg Raises Over Backpack

10 Plank Walk Over Backpack

5 Backpack Jump Complex


Categories: WOD

Previous Post:


Next Post: