20200428

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!

9AM Virtual CrossFit (Saturdays Only)


https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

Warm-up

Warm-up (No Measure)

AMRAP 5:

40 Single Unders or 20 Double Unders

20 Alternating Single Leg V-ups

20 Shoulder Taps (Handstand or Push-up Position)
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Metcon

Metcon (Time)

MURPH PREP!

MINIMAL AND ZERO EQUIPMENT VERSION:

4 ROUNDS:

300m Run

3 Rounds of Minimal Equipment Cindy*

*Minimal Equipment Cindy

7 Object Bent Over Row or 5 Strict Pull ups

10 Push Ups

15 Air Squats

Substitutions:

Run = Sub 75 Double Unders, 150 Single Unders, or 60 Mountain Climbers per round as needed.

Time Cap: 20:00
We’re still unsure what Murph will look like this year, but it’s time to start preparing! Keep your eyes out for 1 Murph Prep WOD every week!

Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

Use whatever weight you like here – barbell, dumbbell, sandbag, backpack, kitty litter, boulder, log, etc.

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

Accumulate: 100 Weighted Side Bends

ZERO EQUIPMENT ACCESSORY:

Accumulate: 100 Hollow Rocks

STRETCHING:

3 Rounds

0:30 Calf stretch / leg

0:30 Dragon Stretch / side

0:30 Dislocates w/ PVC, Band, Swiffer, etc.
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo

Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU

Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw