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