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