20200413

CrossFit North Reston – CrossFit

Announcement

JOIN US FOR A VIRTUAL CLASS!

8PM ROMWOD (Everyday)

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

Warm-up

Warm-up (No Measure)

AMRAP 5:

10 Alt. Scorpion Stretch

10 RDLs (weighted or unweighted)

5 Deck Squats
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

EMOM 12:

Even: 0:45 DB Bent Over Row

Odd: 0:30 Alt. DB Snatches

ZERO EQUIPMENT VERSION:

EMOM 12:

Even: 1:00 Bent Over Row with Object

Odd: 0:30 Tuck Jumps

Substitutions:

Deck squats instead of tuck jumps if you cannot jump -OR- use a loaded backpack and perform ground-to-overhead instead of tuck jumps.
Enter total number of reps completed over 12:00.

Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

Object Ground to Overhead: https://www.youtube.com/watch?v=vbVqZsbAhsE

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Rounds:

:20 Russian Twists

:10 Rest

:20 Lying Toes to Bar

:10 Rest

:20 Crab Touches

:10 Rest

STRETCHING:

On a 5:00 Clock:

Every :30:

3 Slow Squat Therapy Squats
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s

Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk

Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g