20200421

CrossFit North Reston – CrossFit

Announcement

Fairfax schools have decided to change their approach to at-home learning and we know this will alter your daily schedule. 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! The poll will remain open until Wednesday night, so take your time in responding.

8PM ROMWOD (Everyday)

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

Warm-up

Warm-up (No Measure)

AMRAP 5:

:30 High Knees in Place

20 Alt. Shoulder Taps

10 Air Squats

10 Leg Swings across the body (5 Right / 5 Left)
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Metcon

Metcon (Time)

SUPPORT YOUR LOCAL BOX WOD 3

For time:

50 Dumbbell Deadlifts

50 AbMat sit-ups

50 Box Step-ups

50 Single-arm Dumbbell Thrusters

Rx: Men: 50-lb DBs, 24-in. box; Women: 35-lb DB, 20-in box

Time cap: 20 minutes

https://games.crossfit.com/workouts/open/2021/3
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

Scale this workout to what you’ve got available at home. Most of us do not have a box, but you could find a bench, stairs, etc.

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUPIMENT ACCESSORY:

For Total Reps:

Tabata Air Squat*

* 0:10 rest will be in the bottom of the squat.

* Tabata = 8 rounds :20 of work / :10 of rest (4:00 total)

STRETCHING:

3 Rounds

0:30 Pigeon Stretch / side

0:30 Couch Stretch / side

0:30 Frog Stretch
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA

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

Frog Stretch: https://www.youtube.com/watch?v=DkeJ17kps1c