31 July 2020

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:30 Kneeling Wall Lat Stretch

:30 BB RDL Hold

6 Strict Presses

Weightlifting

Push Press (5 x 6)

Record weight used

Refer to 7/13/20 and plan to work about 5-10lbs heavier.

Every 2:00 x 5

6 Push Press

*Still work to CONTROL the weight back to your shoulders*

Metcon

Metcon (Time)

For Time

Buy In: 25/15 Cal Bike

Into……

5 Rounds

8 Pullups

8 Power Clean and Jerk

30 Double Unders
Post total time

Accessory Work

Metcon (Time)

No Equipment

10 Rounds:

200m Run

10 Hand Release Push-ups

Minimal Equipment

10 Rounds:

10 Single Arm DB Thrusters / Side

10 Push-ups (hands on db’s)
Warm Up

Upper Body Complex 1

3 Sets:

20 Jumping Jack

10 Push-up to Downward dog

10 Single Arm Side Plank T

10 Crab Walk Forward

10 Crab Walk Back

Categories: WOD

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