05202022

CrossFit North Reston – CrossFit

Announcement

Murph is on MONDAY!! Check your email from May 18th for more details and the infinite scaling options.

Whether you do Murph or not, join us for the post-Murph virtual Happy Hour on Zoom at 4PM!

Join us for a Zoom class this week!

6:30AM Workout w/ Coach Sarah (Mondays & Wednesdays)

https://us02web.zoom.us/j/83984543154?pwd=N3BhWGlabEpWUllxejZiOG1sR3V2Zz09

Noon Virtual CrossFit (Monday – Friday)


https://zoom.us/j/831864415

5PM Virtual CrossFit (Monday – Friday)

https://zoom.us/j/438964011

9AM Virtual CrossFit (Saturdays Only)


https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

8PM ROMWOD (Sunday-Friday)

https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Alternating Reverse Lunges

10 Glute Bridges

0:20 Pigeon Stretch / side
Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs

Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

800m Run

20 DB Push Press

20 DB Lunges

400m Run

30 DB Push Press

30 DB Lunges

200m Run

20 DB Push Press

20 DB Lunges

ZERO EQUIPMENT VERSION:

For Time:

800m Run

20 Plank up-downs

40 Lunges

400m Run

30 Plank up-downs

60 Lunges

200m Run

20 Plank up-downs

40 Lunges
Run Substitutions:

For every 200m, sub with…

Row 250m

Bike 500m

60 Double Unders

120 Single Unders

60 High Knees

40 Jumping Jacks

If you have a barbell at home, perform the push press and lunges at 95/65. Scale accordingly.

DB Push Press: https://www.youtube.com/watch?v=MqvN10OF5fo

Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

Accumulate:

100 Alternating DB Hammer Curls (LIGHT DB’s)

*Hold single DB with 2 hands as needed.

ZERO EQUIPMENT ACCESSORY:

Accumulate:

100 Odd Object Curls*

*Find any available object that you can repeat sets of 10 curls with.

STRETCHING:

40 Leg Swings (20 / Leg)

30 High Knees in Place

20 Butt Kickers in Place

100 Single Unders or 100 Steps Jogging in Place
Hammer Curl: https://www.youtube.com/watch?v=P5sXHLmXmBM

Categories: WOD

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