CrossFit North Reston – CrossFit
Announcement
Thank you for participating in our recent poll regarding Zoom class times. With your input, we’ve decided to modify our schedule. See you soon!
6:30AM Workout w/ Coach Sarah (Monday, Tuesday, Wednesday & Friday)
https://us02web.zoom.us/j/83984543154?pwd=N3BhWGlabEpWUllxejZiOG1sR3V2Zz09
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
9AM Virtual CrossFit (Saturdays)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Push-up to Down Dog
5 Reverse Lunge / Side
10 Jump Squats
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
22 Lunge Thruster
11 DB Floor Press / arm
ZERO EQUIPMENT VERSION:
5 Rounds:
22 Lunge Thruster
22 Push-ups
*If available use a loaded backpack for zero equipment version
20:00 Time Cap
If you have a barbell at home, perform the lunge thrusters and floor press at 75/55
Lunge Thruster: https://www.youtube.com/watch?v=Fjn40IhvsG4
Single Arm DB Floor Press: https://www.youtube.com/watch?v=10dVgGKx6ik
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
10 Alt. Renegade Rows
15 Weighted Sit-ups
ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Side Plank / Side
20 Sit-ups
20 Flutter Kicks
STRETCHING:
3 Sets:
14 Alternating Windmills
:30 Doorway Stretch / Side
14 Around the Worlds w/ PVC, Band, Swiffer, etc.
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Around the World: https://www.youtube.com/watch?v=bHHT3RMQ0pI