23 March 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Spiderman Lunge w/Reach x 6

Half Kneeling Adductor Stretch x :30

Hip Circles x 6/side


2 Rounds

Pause Goblet Squat x 8

Side Plank x :20/side


Front Squat (3 x 8-10)

Record weight/reps

Refer back to 3/8 and 3/17. Should be using the same weight, just continuing to add 1 rep to each set.


Metcon (Time)

For Time

4 Rounds

200m Run

5 Step Through Lunges (5/Leg)(w/Single DB)

12/8 Pushups
Record total time

If you want to sub the run, use the bike at a steady state for 1:00 (300-350watts for guys, and 200-250watts for ladies)

Categories: WOD

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