30 July 2021

CrossFit North Reston – CrossFit


Warm-up (No Measure)

1 Round

Cat/Cow x 10

Bird Dog x 5/Side

Childs Pose – Cobra Pose x 5/Position

90/90 Hip Rotations x 10


2 Rounds

Goblet Squat x 8

Reverse Lunges x 6/Side

KB RDL x 8


Back Squat (4 x 5 )

Record heaviest set

Stay between 70-80% dor working sets today.

Hard workouts this week….Using today as bit of a deload, planning on going heavy on Monday. Use your working sets today to really push depth/tempo/control on each rep.

*As a reminder, these %’s are based off your 2-rep.


Metcon (AMRAP – Reps)


Min 1) 15 Wall Balls

Min 2) 16 DB Walking Lunges

Min 3) Max Pushups

Min 4) Rest
Score total pushups

(These need to remain QUALITY)

Categories: WOD

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