30 April 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

T-Spine Ext x 10

T-Spine Rotation x 5/side

Wall Slides x 10

2 Rounds

Pushup (3) to Down Dog (:05) x 3

DB Waiter Walk x :30/arm

Goblet Squat Hold x :20


Strict Press (3 x 6-8)

Record weight/reps

Refer back to 3/8

**For those who are able, you may also work on Strict HSPU for part A today**


Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

Thruster x 10

Double Under x 50

Bike x 10/6
Record time for each round

This should be a sprint to the finish each round. Fast but repeatable is what we are after.

Categories: WOD

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