20200506

CrossFit North Reston – CrossFit

Announcement

Join us for a Zoom class this week!

8PM ROMWOD (Sunday-Friday)

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

Warm-up

Warm-up (No Measure)

AMRAP 5:

30 Single Unders or 20 Jumping Jacks

20 Bodyweight Deadlifts

5 Inchworm Push-ups
For bodyweight deadlifts, either use a PVC or simply tap the ground with your fingertips for each rep.

Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

4 Rounds:

75 Double Unders or 150 Single Unders

18 Alternating DB Snatches (50/35#)

ZERO EQUIPMENT VERSION:

4 Rounds:

25 Mountain Climbers with Touch

25 Jumping Jacks

10 Burpees

*TIME CAP = 15:00
DB Snatch: https://www.youtube.com/watch?v=9520DJiFmvE

Mountain Climber with touch: https://www.youtube.com/watch?v=8TCsLpXZvkY

Accessory & Stretching

Metcon (No Measure)

MINIMUM AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

:60 Standing Tricep Extensions

:60 DB Hammer Curls

:60 Plank

*Use object or backpack as needed

STRETCHING:

3 Sets:

0:30 Frankensteins

0:30 Calf Stretch / Leg

1:00 Standing Forward Fold
Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

Hammer Curl: https://www.youtube.com/watch?v=P5sXHLmXmBM

Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o