22 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run

15 KBS

20 Situps

Weightlifting

Power Snatch (10 x 3 @70%)

Record weight used

Complete 3 reps every minute for 10 minutes.

Refer back to 7/14/20 to help determine 70%.

Metcon

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

8 Toes to Bar

10 Walking Lunges

12/9 Pushups

10 Walking Lunges

**Lunges holding single DB/KB
Record time that you complete each round.

Hoping to see most in the 1:45-2:00 finish time each round.

At Home Workout

Metcon (No Measure)

No Equipment

5 Rounds

:60 Plank Hold

30 Glute Bridges

:60 Seated Leg Raises Over Objects

Minimal Equipment

5 Rounds:

:60 Weighted Plank Hold

15 DB Good Mornings

30 Seated Leg Raises Over DB
Warm Up

3 Rounds:

30 Flutter Kicks

20 Single Leg Bodyweight Deadlifts

10 Push-ups to Downward Dog

Categories: WOD

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