20200419

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:

5 Single Leg Glute Bridge (right)

5 Burpee

5 Single Leg Glute Bridge (left)

15 Jumping Jacks
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

75 OH Walking Lunges w/ Two Hands on Single DB

25 Push-ups (Left Hand on DB)

25 DB Deadlift

25 Push-ups (Right Hand on DB)

75 Sit-ups

25 Push-ups (Left Hand on DB)

25 DB Deadlift

25 Push-ups (Right Hand on DB)

ZERO EQUIPMENT VERSION:

For Time:

75 OH Walking Lunges*

25 Push-ups

50 Good Mornings*

25 Push-ups

100 Sit-ups

25 Push-ups

50 Good Mornings

25 Push-ups

*If available, use a loaded backpack.
DB OH Lunge: https://www.youtube.com/watch?v=J3DxelcaaMU

DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk

DB Deadlift (if you only have 1 DB): https://www.youtube.com/watch?v=AtgGdHQjpHY

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

20 Alt. DB Gorilla Rows

10 Weighted Pistols / Side

ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Alt. Plank T Rotations

20 Alt. Crab Touches

STRETCHING:

3 Sets:

0:30 Couch Stretch / side

1:00 Seated Forward Fold
Gorilla Row: https://www.youtube.com/watch?v=UsxcaALqr2c

Pistol & Scaling: https://www.youtube.com/watch?v=pMCMZN3fj_A

Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E

Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

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