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!

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 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

Categories: WOD

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