24 August 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

3 Rounds

Bike x 1:00/:45/:30

KB RDL x 8 (:03 Hold @bottom)

Plank x :30
-Build intensity on bike each round as time gets shorter.

-Use as heavy a KB as you feel comodrtable for the RDL

-Just like last week, focus on squeezing your glutes during the plank and keep your head straight (looking at the ground in front of you).


Deadlift (5 x 5)

Record heaviest set

Follow Structure:

Every 3:00 x 5 Rounds

15/11 Cal Bike


Deadlifts x 5 (Building)


Metcon (Time)

For Time

7 Rounds

10 Wall Balls

15 Situps (Feet Anchored)

30 Double Unders
Record total time

Categories: WOD

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