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!
For the rest of this week, join us at these times:
9AM Virtual CrossFit (Monday – Saturday)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Noon Virtual CrossFit (Monday – Friday)
https://zoom.us/j/831864415
5PM Virtual CrossFit (Monday – Friday)
https://zoom.us/j/438964011
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
Warm-up
Warm-up (No Measure)
AMRAP 5:
10 Lateral Hops
10 Forward & Backwards Hops
10 Good Mornings, unweighted
10 Hollow Rocks
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Metcon
Metcon (Time)
SUPPORT YOUR LOCAL BOX WOD 2
FOR TIME:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time Cap: 15:00
You may scale to 200/150/100 single unders -OR- if you do not have a jumprope, substitute with jumping jacks to perform the workout scaled.
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
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
30-20-10
Hollow Rock
Sit-ups
Stretching:
3 Sets:
:30 Downward Dog
:30 Upward Dog/Seal Pose
Downward Dog: https://www.youtube.com/watch?v=eavv5wGDS_U
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0