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 Only)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Inchworm Push-ups
5 Reverse Lunges / Side
10 Sit-ups
20 Mountain Climbers
Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT VERSION:
From 0:00 – 3:00:
2 Rounds:
8 Air Squats
4 Devils Press
From 3:00 – 6:00:
2 Rounds:
10 Air Squats
5 Devils Press
From 6:00 – 9:00:
2 Rounds:
12 Air Squats
6 Devils Press
TIME CAP: 18:00
… Continue sequence until you no longer complete the reps in the 3:00 clock
ZERO EQUIPMENT VERSION:
From 0:00 – 3:00:
2 Rounds:
10 Air Squats
10 Burpees
From 3:00 – 6:00:
2 Rounds:
12 Air Squats
12 Burpees
From 6:00 – 9:00:
2 Rounds:
14 Air Squats
14 Burpees
TIME CAP: 18:00
… Continue sequence until you no longer complete the reps in the 2:00 clock
Use DB, KB, sandbag, filled backpack, etc. for Devil’s Press. Perform alternating single arm Devil’s Press if you only have one weight.
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0
Single Arm Devil’s Press: https://www.youtube.com/watch?v=l6_aD2IWEEA
Sandbag/Backpack Devil’s Press: https://www.youtube.com/watch?v=iU001kiORMo
Metcon
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
Accumulate:
3:00 Max Reps Goblet Squats*
*Every break complete 5 lunges / leg
ZERO EQUIPMENT ACCESSORY:
Accumulate:
100 V ups, tuck ups, or sit ups*
*Every break complete 5 lunges / leg
STRETCHING:
3 Sets:
:30 Doorway Stretch / arm
:30 Pigeon Stretch / side
:30 Cat/Camel Stretch
V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4
Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA