19 November 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Lat Stretch/Side

:30 Pec Stretch/Side

10 PVC Pass Throughs


2 Rounds

:10-:20 HS Hold

5 Pushup to Down Dog

10 Pull Aparts


Metcon (2 Rounds for reps)


Row x 500/400m

Handstand Pushups x Max UB (Accumulate 6 Rep Minimum)

Bike x 20/14 cals

Strict Pullups x Max UB (Accumulate 8 Rep Min)

2:00 Rest
Record total number of HSPU (round 1) and total number of Strict Pullups (round 2)

This should be STEADY state on both pieces of cardio equipment! Expecting 1:45-2:00 min on the row and a little faster on the bike. You should be able to pretty much hop off and into your upper body work. Today is great day to work on the skill of hspu as well as strengthening your pullup.

Categories: WOD

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