20200423

CrossFit North Reston – CrossFit

Announcement

Thank you for participating in our Zoom class poll in our member’s only Facebook group. Any changes to the schedule will be announced this weekend and will start next week.

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

Warm-up

Warm-up (No Measure)

AMRAP 5:

20 Jumping Jacks

10 Alt. Spiderman Stretch (each leg)

20 Jumping Lunges

10 Sit-ups

20 High Knees in place

10 Shoulder Taps (From plank or try elevating your feet to increase difficulty)
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

For Max Reps:

3 Rounds:

1:00 Single Arm DB Thrusters

1:00 DB/KB Swings

1:00 Jumps Over the DB

1:00 Single DB Push Press

1:00 Flutter Kicks

1:00 Rest

ZERO EQUIPMENT VERSION:

For Max Reps:

3 Rounds:

1:00 Deck Squat

1:00 Double Knee Tuck up in Plank

1:00 Jump Squats

1:00 Push-ups

1:00 Flutter Kicks

1:00 Rest
If you have a barbell at home, us 95/65 as Rx for the thruster and push press reps.

Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ

DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk

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

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Slow Sit-ups*

20 Alternating Bird Dogs

*:03 up, :03 down.

STRETCHING:

3 Sets:

:30 Calf Stretch / Leg

:30 Leg Swings (forward/backward) / Side

:30 Doorway Stretch / Side
Bird Dog: https://www.youtube.com/watch?v=ICu-1_f-oIc

Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw