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 today and will start tomorrow.
See you at ROMWOD tonight!
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
Warm-up
Warm-up (No Measure)
AMRAP 5:
10 Alt. Lateral Lunges
5 Jumping Squats
15 High Knees
15 Butt Kickers
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
800m Run
800m Run with Single DB/KB/Sandbag Shoulder Carry
800m Run with Single DB/KB/Sandbag Farmer Carry
800m Run
ZERO EQUIPMENT VERSION:
For Time:
800m Run
800m Run w/ Object Shoulder Carry
800m Run w/ Object Farmer Carry
800m Run
Feel free to switch sides as needed during the shoulder carry and farmer carry runs.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
Max Reps:
5:00 DB Side Bends
3:00 DB Calf Raises
*hold DB wherever comfortable
ZERO EQUIPMENT ACCESSORY:
5:00 Lying Toes-to-Bar*
3:00 Calf Raises
STRETCHING:
3 Rounds:
1:00 Upward Dog/Seal Pose
0:30 Calf Stretch / side
0:30 Leg Swings (side to side) / leg
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0