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 by tomorrow at the latest and will start on Monday.
For now, join us at these times:
9AM Virtual CrossFit (Monday – Saturday)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Noon Virtual CrossFit (Monday – Friday)
https://zoom.us/j/831864415
5PM Virtual CrossFit (Monday – Friday)
https://zoom.us/j/438964011
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
Warm-up
Warm-up (No Measure)
AMRAP 5:
20 Lateral Jumps over line
10 Air Squats
20 Jumps forwards and backwards over line
10 Sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUPIMENT VERSION:
AMRAP 20:
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:
AMRAP 20:
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.
DB Hang Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
DB Lunge Press: https://www.youtube.com/watch?v=99QUA4oy_Cg
Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
Accumulate:
20 DB Manmakers*
ZERO EQUPIMENT ACCESSORY:
30-20-10
Alt. Single Leg V-up
Supermans
STRETCHING:
2 Sets:
: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!
Manmakers: https://www.youtube.com/watch?v=iMNnvhg1JcM
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA