22 July 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

Calf Stretch x :30-1:00/Side

Spider-Man Lunge Hold x :30 Side

90/90 Hip Rotations x 10

3 Rounds

Plank x :20

Barbell Good Mornings x 6

Front Squat x 6

Weightlifting

Back Squat (2 x 6, 1 x 3, 1 x 2)

Record final set

Set 1: x 6 @65%

Set 2: x 6 @75%

Set 3: x 3 @85%

Set 4: x 2 @90%

Metcon

Metcon (Weight)

Every 3:30 x 4 Rounds

10 Front Foot Elevated Split Squats/Leg

20 Situps (Weighted if possible)
Record weight used for lunges

(Weight used for Situps in notes)

Categories: WOD

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