20200501

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:

5 Reverse Lunge / Side

10 V-ups or Sit-ups

:30 Plank Hold

Metcon

Accessory & Stretching

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 12:

12 Alternating Lateral Lunges with weight

18 Sit-ups

12 Burpees

ZERO EQUIPMENT VERSION:

AMRAP 12:

12 Alternating Lateral Lunges

18 Sit-ups

12 Burpees
Get creative with weight today! Hold a KB or DB in a goblet position, wear a vest, a backpack, a sandbag across your shoulders, etc.

Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

12 DB Single Leg Glute Bridges / Leg

12 DB Floor Press / arm

ZERO EQUIPMENT ACCESSORY:

3 Sets:

18 Single Leg Glute Bridges / Leg

18 Push Ups

STRETCHING:

4 Sets:

:30 Pigeon Stretch / Leg

:30 Calf Stretch / Leg
If you have a larger weight like a barbell, sandbag, or backpack, complete 24 floor press per round while holding with both hands.

Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA