20200427

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

Categories: WOD

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