26 October 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:30 Calf Stretch

:30 Spiderman Lunge Hold

:30 Squat Hold

Into

2 Rounds

Bike x :30

Front Squat x 10

DB Strict/Push Press x 6

Weightlifting

Front Squat (3 x 3, 1 x ME @85%)

Record Max Set

Superset with/

DB/KB Overhead Waiters Walk x :40/Arm

Metcon (Weight)

Accessory Metcon

Every 3:00 x 4 Rounds

18 Wall Balls

24 KB/DB Rows (12/arm)
Record weight used for rows

Categories: WOD

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