19 August 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll

:60 T-Spine

:60 Quads

2 Rounds

8 Spiderman Lunge w/Rotation

:30 Sumo Squat Hold

Weightlifting

Front Squat (5 x 6)

Record heaviest weight used

Refer to 7/21

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

8/6 Cal Row

8 Thrusters

8/6 Cal Row

10 Toes to Bar
Record time for each round

Hard pace intervals today. Pull back on the rower hard.

At Home Workout

Metcon (Time)

Minimal Equipment

For Time:

50 Sit-Ups

40 Russian Twist

30 V-Ups

100 DB Split Squats*

30 V-Ups

40 Russian Twist

50 Sit-Ups

*Switch legs as needed.

No Equipment

For Time:

50 Sit-Ups

40 Russian Twist

30 V-Ups

100 Split Squats*

30 V-Ups

40 Russian Twist

50 Sit-Ups

*Switch legs as needed.
Warm Up

8 Sets:

:20 Get-ups in Place

:10 Rest

1 Set:

:60 Calf Stretch Each Leg

Categories: WOD

Previous Post:

«

Next Post:

»