23 July 2020

CrossFit North Reston – CrossFit


Metcon (3 Rounds for time)

Every 2:00 x 5

Run 200m

KBS x 15

(2:00 Rest)

Every 2:00 x 5

Bike 12/8

Double Under x 35

(2:00 Rest)

Every 2:00 x 5 Rounds

Row x 15/12

Abmat Situps x 15
Record slowest round at each station

FINALLY pulling out some cardio equipment. This is a long one today so pace accordingly. Use your first round at each station as a guage, if you are over 1:30 work you need to adjust.

**PLEASE make sure to wipe down equioment during rest period before the next person uses the equipment**

At Home Workout

Metcon (Time)

No Equipment


400m Run

15 Hand Release Push-ups

15 Burpees

:30 Plank Hold

Minimal Equipment


400m Run

Max DB Bench Press, Floor Press, or Strict Press*

*You may alternate movements after each round.
Warm Up

Upper Body Complex 2

2 Sets:

10 Up-Downs

10 Alternating Scorpion Stretch

20 Alternating Shoulder Taps

20 Alternating Plank Toe Taps

10 Alternating Reach Roll and Lift

Categories: WOD

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