27 April 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

Hip Flexor Stretch x :30/side

Pigeon Stretch x :30 Side

Adductor Stretch Rockbacks x 10/side

Hip Circles x 5/side

Glute Bridge x 10


Metcon (Weight)

4 Sets:

-Weighted Step-Ups/Single Leg Squats x 6/Leg

-DB Row x 6/Arm (Heavy)
Record weight used for row

Try to really challenge yourself in the last couple sets (increasing depth or load)


Metcon (Time)

For Time

3 Rounds

400/320m Row

20 Alt V-Ups

20 Walking Lunges (Single DB)

15 Pullups
Record total time

Categories: WOD

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