20200424

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 TODAY!

Warm-up

Warm-up (No Measure)

AMRAP 5:

10 Alt. Shoulder Touch in Down Dog

5 Tuck Jumps

10 V-Ups

10 Supermans
Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns

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

Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

3 Rounds:

800m Run

25 Weighted Good Mornings

50 Sit-ups

ZERO EQUIPMENT VERSION:

3 Rounds:

800m Run

50 Good Mornings

50 Sit-ups

Substitutions:

Run = Sub 200 double unders, 400 singles, 120 Mountain climbers, 120 high knees, etc.
For the Weighted Good Mornings, use a light dumbbell, empty barbell, light kettlebell, small sandbag, water jug, etc.

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUPIMENT ACCESSORY:

3 Sets:

12 Suitcase DB Deadlifts / Arm

8 Floor Presses / Arm

ZERO EQUPIMENT ACCESSORY:

3 Sets:

12 Single Leg Glute Bridge / Leg

12 Push-ups

STRETCHING:

4 Sets:

:30 Wall Slides

:30 Cuban Press

:30 Shoulder Taps
DB Suitcase Deadlift: https://www.youtube.com/watch?v=eUjU3YBHe-Y

DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

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

Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU

Cuban Press: https://www.youtube.com/watch?v=3bBXqFivnn8

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