20200416

CrossFit North Reston – CrossFit

Announcement

Now that Fairfax schools have started learning, we know your schedule has changed a bit. Vote for when Virtual Zoom Class works for you! Go to our member’s only Facebook page to let us know by participating in our poll!

8PM ROMWOD (Everyday)

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Spiderman Stretch

15 Good Mornings (weighted or unweighted)

20 Mountain Climbers with Touch
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Mountain Climber with touch: https://www.youtube.com/watch?v=8TCsLpXZvkY

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUPIMENT VERSION:

AMRAP 15:

20 DB Floor Press

10 Burpee Over DB

20 Hang DB Power Clean

10 Burpee Over DB

ZERO EQUIPMENT VERSION:

AMRAP 15:

10 Wide Grip Push-up

10 Burpee

20 Air Squats

10 Burpees

— If available, use a loaded backpack and perform the minimal equipment version.
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

DB Hang Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY

Wide Grip Push-up: https://www.youtube.com/watch?v=RfTuQHDJwhw

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

7 Single Leg DB Deadlift / Side

14 DB Side Bend / Side

ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Unweighted Single Leg Deadlift / Side

15 Object Side Bends / Side

Stretching:

3 Sets:

:30 Downward Dog

:30 Standing Forward Fold

:30 Dragon Stretch / side
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo

Downward Dog: https://www.youtube.com/watch?v=eavv5wGDS_U

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o

Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw