20200414

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:

5 Alt Lateral Lunges / leg

5 Jump Squats

5 Inchworm with push-up
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw

Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8

Metcon

Metcon (AMRAP – Reps)

SUPPORT YOUR LOCAL BOX WOD 1

AMRAP 10

10 Air Squats

9 Dumbbell Snatches, right arm

10 Push-ups

9 Dumbbell Snatches, left arm

Men: 50 pound DB

Women: 35 pound DB

If you do not have a dumbbell, you can complete this workout “scaled” by using any small weight.
The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart.

Registration for this 3 WOD, 3 week event is still open if you’d like to participate:

https://games.crossfit.com/register/open

DB Snatch: https://www.youtube.com/watch?v=9520DJiFmvE

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

Accumulate:

60 DB Split Squats (30 Reps / Side)

ZERO EQUIPMENT ACCESSORY:

Accumulate:

60 Split Squats (30 Reps / Side)

STRETCHING:

3 Sets:

0:30 Puppy Dog Stretch

0:30 PVC/Band/etc. Around the Worlds
DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow

Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s

Around the World: https://www.youtube.com/watch?v=bHHT3RMQ0pI