31 August 2020

CrossFit North Reston – CrossFit


Warm-up (No Measure)

2 Rounds

:30 Hamstring Stretch/Leg

:30 Squat Hold

:30 Plank


2 Rounds

10 KBS

10 Goblet Squat


Metcon (Weight)

Build to Heavy

1 Power Clean + 1 Front Squat
Record weight used

Super important that you record your top end weight for today. We will be referring to this number many times over the next few weeks.


Metcon (4 Rounds for reps)

2:00 Work / 2:00 Rest x 4

15/12 Cal Row

6 Power Cleans @70-75% Part A

Max Lateral Burpees
Score is burpees each round

Would like to see 5-10 burpees each round but you will need to move quick.

At Home Workout

Metcon (Time)


3 Rounds:

1:00 Strict Burpees

1:00 Air Squats

1:00 Sit-ups

1:00 Push-ups

1:00 Walking Lunges

1:00 Rest

Minimal Equipment

“Home Gone Bad”

3 Rounds:

1:00 DB Thrusters

1:00 Single Arm DB Sumo Deadlift High Pulls

1:00 Lateral Jumps Over DB

1:00 DB Push Press

1:00 Single or Double Unders

1:00 Rest

— DB weight should be light for this workout. If you only have 2 heavy or 1 heavy db, then use two hands on a single db for the movements as needed to have a weight that feels light.
Warm Up

3 Rounds:

20 Leg Swings Each Leg

20′ Quadruped Crawl Forward

20′ Quadruped Crawl Backward

10 Alternating Single Leg V-ups

10 Slow Squats Facing a Wall

Categories: WOD

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