29 April 2022

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Cat/Cow x 10

Adductor Stretch x :30 Side

Spiderman Lunge w/reach x 5/side

Squat to Stand x 5


Min 1) Row x 10/8

Min 2) Split Squat Hold x :20/:20

Min 3) Goblet Squat x 10


Back Squat (4 x 4 @82.5%)

Record weight used

Refer back to:

4/5 (@80%)

4/12 (@85%)

4/19 (@75%)


Metcon (Time)

Every 4:00 x 4 Rounds

Run x 350m

Back Reverse Lunges x 12 (6/6)
Record slowest round

Temps look to be a little cold for the A.M. classes tomorrow so you may sub another piece of cardio equipment in place of the run.

Back Rack Lunge (4 x 12)

Record weight used for metcon

Also wanted to attach this piece so you will be able to refer back and look at your history.

Categories: WOD

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