CrossFit North Reston – CrossFit
Thank you for participating in our Zoom class poll in our member’s only Facebook group. Any changes to the schedule will be announced by tomorrow at the latest and will start on Monday.
For now, join us at these times:
9AM Virtual CrossFit (Monday – Saturday)
Noon Virtual CrossFit (Monday – Friday)
5PM Virtual CrossFit (Monday – Friday)
8PM ROMWOD (Everyday)
Warm-up (No Measure)
20 Lateral Jumps over line
10 Air Squats
20 Jumps forwards and backwards over line
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUPIMENT VERSION:
8 DB Hang Power Clean*
8 DB Lunge Press
24 DB Swings
*8 Reps if you have 2 DBs, 12 Reps (6 per arm) if only Single DB.
ZERO EQUIPMENT VERSION:
8 Deck Squats
8 Lunge with Overhead Reach
24 Good Mornings
If you have a barbell at home, keep this VERY light as the lunge presses will add up very quickly.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
20 DB Manmakers*
ZERO EQUPIMENT ACCESSORY:
Alt. Single Leg V-up
:60 Foam Roll Low Back
:60 Foam Roll T-Spine
:30 Forearm Lacrosse Ball Smash / Side
No foam roller? Use the edge of your couch!
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94