CrossFit North Reston – CrossFit
Announcement
The first workout of the United in Movement Challenge will be announced tonight at 6pm and will be programmed as tomorrow’s WOD! Watch the announcement here:
https://youtu.be/FTBo4uuIDLU
Registration is open until April 11:
https://competitioncorner.net/events/3773
Stuck at Home Option
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
21 Devil’s Press
6 Double DB OH Lunge*
*Use a single dumbbell if needed.
ZERO EQUIPMENT VERSION:
5 Rounds:
21 Burpees
21 Ground-to-Overhead*
21 Reverse Lunges
*Use a filled up backpack for the ground to overhead if available.
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0
Object Ground to Overhead: https://www.youtube.com/watch?v=vbVqZsbAhsE
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
:30 Renegade Row
:30 DB Floor Press
:30 Rest
ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Alternating T Rotation in Plank
:30 Sphinx Push-up
STRETCHING
Accumulate:
3:00 in the bottom of a squat snatch*
*Use PVC or broomstick! (Get creative)
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
Sphinx Push-up: https://www.youtube.com/watch?v=CXwRO5AZY34