18 January 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)


(w/Foam Roller)

T-Spine Ext x 10

T-Spine Rotation x 5/Side

Lat Roll x :30/Side

PVC Pass Through x 10


DB Waiter Walk x :30/Side

Ring Row x 10

Wall Lat Stretch x 10 (:03 Hold)


Strict Press (3 x 2-5 Building)

Record best set

Notice the term “best set”, this needs to be based off of previous performance. Refer back to 1/11/22, 1/06/22, and 12/30/21.

This may be a weight you previously hit for 3 or 4, maybe today you shoot for 4 or 5, or you may choose to increase weight overall.

**All you need is ONE set that is better then your previous weeks.**


Metcon (2 Rounds for reps)


Min 1) Row x 1:00 (Max Cal)

Min 2) Rest

Min 3) Bench Press x ME (@80%)

Min 4) Rest
Round 1 score is total Cals on rower

Round 2 score is total Reps on Bench press

(Also post bench weight in notes)

Bench press must be an unbroken set

**Repeat from 1/05/22**

Categories: WOD

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