20200422

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 late tonight, so take your time in responding.

Support Your Local Box scores are due to Crossfit.com by 3PM Friday, April 24.

Warm-up

Warm-up (No Measure)

AMRAP 5:

5 Up-downs (burpee with no push up)

5 Push-Ups to Down Dog

5 Squat Jumps
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

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

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 10:

2-4-6-8-10…

DB Curl-to-Press

*After each round complete 5 DB Thrusters; use a single DB or double DB’s as needed.

ZERO EQUIPMENT VERSION:

AMRAP 10:

2-4-6-8-10…

Alt. Single Leg V-up

*After each round complete 5 air squats & 5 push-ups.
Enter total reps completed.

If you happen to have a barbell at home, perform the curl-to press and thrusters with either an empty barbell or a very light weight for you.

Curl to Press (use 1 or 2 DB/KBs): https://www.youtube.com/watch?v=zdQOmPMGjOY

DB Thruster if you only have 1 DB: https://www.youtube.com/watch?v=-JbH8AVMS4g

Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 V-ups

10 DB Bent Over Rows / arm

ZERO EQUIPMENT ACCESSORY:

3 Sets:

15 V-ups

15 Push-ups

*Use a Backpack/Sandbag if available for rows.

STRETCHING:

3 Sets:

:30 Leg Swings (forward/backward) / Leg

:30 Standing Forward Fold

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

Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

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

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