20 April 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Spiderman Lunge w/Reach x 6

Half Kneeling Adductor Stretch x :30

Hip Circles x 6/side

Pause Goblet Squat x 8

Weightlifting

Front Squat (3 x 8)

Record weight/reps

Continuing to build off of 4/14 and 4/7.

Metcon

Metcon (4 Rounds for calories)

EMOM 16

Min 1) Toes to Bar x 12

Min 2) DB Walking Lunge x 20 (10/leg)

Min 3) Bike x :40

Min 4) Rest
Record bike calories for each round

Categories: WOD

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