20200417

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)

AMRAP 5:

10 Alt. Shoulder Touch in Downward Dog

10 Jump Squats

5 V-Ups or Tuck-ups

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

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

V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4

Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 10:

30 Double Unders or 60 Singles

6 Devils Press

Substitutions:

— Double Unders: 20 double knee tuck in plank.

— Devils Press: if you only have a single DB, switch arm each rep.

ZERO EQUIPMENT VERSION:

AMRAP 10:

20 Double Knee Tuck in Push-up

10 Jump Squats
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Single Arm Devil’s Press: https://www.youtube.com/watch?v=l6_aD2IWEEA

Double Knee Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

15 DB or Object Curl-to-Press

15 DB or Object Tricep Extension

ZERO EQUIPMENT ACCESSORY:

5 Sets:

15 Sphinx Push-up

– Rest :60

STRETCHING:

3 Sets:

:30 Calf Stretch / Side

:30 Foam Roll Lower Back

:30 Foam Roll Quads

*If you do not have a foam roller, 0:30 slow glute bridges & 0:30 seated forward fold
Curl to Press (use 1 or 2 DB/KBs): https://www.youtube.com/watch?v=zdQOmPMGjOY

DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

Sphinx Push-up: https://www.youtube.com/watch?v=CXwRO5AZY34

Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M