20200415

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 Up Downs

5 Push-Ups to Down Dog

6 Object Renegade Rows (use anything with weight)
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

20 DB Front Squat*

20 DB Reverse Lunges*

– Rest 1:00

*Hold in goblet if you have 1 DB

ZERO EQUIPMENT VERSION:

5 ROUNDS

1:00 Max Air Squats

1:00 Max Reverse Lunges

1:00 Rest
Enter total reps completed.

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

:60 Plank Hold

:60 Side Plank (Right)

:60 Side Plank (Left)

:60 Wall Sit

Stretching:

3 Sets:

15 Big Arm Circles (forward and backward)

:30 Doorway Stretch Each Side

15 PVC/Band/etc. Around the Worlds
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw

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