20 September 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Row x :30

Cat/Cow x 10

90/90 Hip Rotations x 10

2 Rounds

10 Alt Rev Lunges (Single DB/KB)

8 Goblet Squats

6 Inchworms


Front/Back Squat Cycle (3 x 7/13 @65%)

Record weight used

% Based off Front Squat

Week 2 of our cycle. This should be 5% heavier then last week. Everyone looked great last week, so keep it up. This is the final week of 7/13, next week will be 4/8.


Metcon (Time)

For Time

4 Rounds

Row x 300/250m

Kettlebell Swing x 15

Pullups x 10
Record total time

For those who are capable of Chest to Bar, scale up to this variation for today. Also for those continuing to work strict, no more then one break each round.

Categories: WOD

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