20200503

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)

3 Rounds:

:30 High Knees

:30 Jumping Jacks

:30 Toe Touch to Jump
Toe Touch to Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

5 Rounds:

200m Run

100′ (30 meters) DB Carry*

*Hold DB at shoulders

ZERO EQUIPMENT VERSION:

5 Rounds:

200m Run*

20 Alternating Leg/Arm Lift in Plank

Substitutions:

Run = Sub 60 Double Unders, 120 Single Unders, or 40 Mountain Climbers per round as needed.

20:00 Time Cap
You can use any type of weight for the carry.

Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

12 DB Calf Raises / Leg

12 DB Suitcase Deadlift / Side

ZERO EQUIPMENT ACCESSORY:

3 Sets:

18 Bodyweight Calf Raises / Leg

12 Single Leg Deadlifts (tap hand to ground if you do not have a weight)

STRETCHING:

3 Sets:

:30 Standing Forward Fold

:30 Scorpion Stretch

:30 Supermans
Single Arm DB Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ

Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA