30 March 2021

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Spiderman Lunge w/Reach x 6

Half Kneeling Adductor Stretch x :30

Hip Circles x 6/side

Pause Goblet Squat x 8

Weightlifting

Front Squat (3 x 6-8)

Record weight/reps

Deloading a bit this week on the front squat. Refer to 3/23, 3/17, and 3/8. This shoukd be the same reps/weight from 3/8.

Superset w/

15 Pull Aparts

6 Banded Paloof Press/Side

Metcon

Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

16 Wall Balls

200m Run

16 Alt DB Snatch/10 DB Row (e/Arm)
Record time for each round

For the last movement you will do DB snatch for rounds 1 and 3, and DB row for rounds 2 and 4.

Categories: WOD

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