20 February 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

32yd Prowler Push (165/125)

5/3 Strict Pullups

10/7 Pushups

15 Air Squat


Metcon (8 Rounds for time)

Every 3:00 x 4 Rounds

Row 300/250m


Every 3:00 x 4 Rounds

Bike 16/11 cals
Record time for each interval

This needs to be about as hard of a pace as you can hold. This will be a great recovery day for everyone. For most this should be about 1:00 work followed by 2:00 rest.


Bike 20/15

(Row stays the same)

Metcon (No Measure)

Plank Endurance

1:00/1:00 x 4 Sets
Hold maximal body tension in during the plank. If you are not feeling your abdominals work, you are doing it wrong and need to adjust.

Categories: WOD

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