21 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 Front Squats

5 Push Press

5 Thrusters
1 Round @45/35

1 Round @75/55

2 Rounds @95/65

Weightlifting

Front Squat (5 x 6)

Record heaviest weight used

Every 2:00 x 5 Rounds

Use last weeks triples as a gauge to help decide where to begin (7/16/20). You may build as needed.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

8 Burpees

8 Thrusters (95/65)

30 Double Unders
Post total rounds + reps

At Home Workout

Metcon (Time)

No Equipment

3 Rounds:

42 Alternating Lunges

42 Sit-ups

Minimal Equipment

3 Rounds:

21 Single Arm DB OH Walking Lunges

42 Single Arm DB Swings
3 Rounds:

5 Air Squats (slow and controlled)

10 Inchworm Push-ups

:15 DB OH Hold / Side or :30 Plank Hold

Categories: WOD

Previous Post:

«

Next Post:

»