20200425

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

Categories: WOD

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