20200505

CrossFit North Reston – CrossFit

Announcement

Join us for a Zoom class this week!

6:30AM Workout w/ Coach Sarah (Mondays & Wednesdays)

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

9AM Virtual CrossFit (Saturdays Only)


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

8PM ROMWOD (Sunday-Friday)

https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09

Warm-up

Warm-up (No Measure)

3 Rounds:

:30 DB OH Hold / Side or Plank Hold

50 Single Unders or 30 Jumping Jacks

30 Flutter Kicks
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

50 Up-Downs

50 Single Arm DB Shoulder-to-Overhead (switch arms as needed)

25 Jump Squats

ZERO EQUIPMENT VERSION:

AMRAP 15:

50 Up-Downs

50 Push-ups

25 Jump Squats
*If you have a barbell at home, use 95/65 for 50 S2OH

Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Single Arm DB S2OH: https://www.youtube.com/watch?v=WXgLalAXyOs

Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

10 Bent Over Row

10 DB or Weighted Shrugs*

*Use a weighted backpack or weighted object as needed.

STRETCHING:

AMRAP 5:

7 Pause Air Squats (:02 pause at bottom)

…then

20 Alternating Windmills
*If you have barbell at home, use a moderate weight for the bent over row. Use the same weight to perform clean shrugs.

DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Categories: WOD

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