22 September 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

1:00 Hamstring Stretch/Side

6 Inchworms


2 Rounds

KB RDL x 10

Plank x 1:00


Romanian Dead Lift (4 x 8 )

Record weight used

Should be around 50% of your heaviest DL. Most importantly is tempo and WHERE you are feeling it.


Pushups x 10-15 (try to beat what you did last week)

Metcon (Weight)

4 Rounds NFT

-Reverse Lunge x 10/Leg (Goblet Hold)

-Half Kneeling Landmine Press x 6-8/Arm

-Banded Rotations x 6/side (Negative Emphasis)
Record weight on Landmine Press

(Rev lunge weight in notes)

Categories: WOD

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