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)
4 Rounds:
1:00 Marching In Place or High Knees
20 Alternating Reverse Lunges
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
3 Rounds:
800m Run
20 DB Walking Lunges
ZERO EQUIPMENT VERSION:
3 Rounds:
800m Run
20 Reverse Lunges
20 Sit ups
*TIME CAP = 20:00
*Substitutions for the 800m run:
200 Double Unders
400 Single Unders
200 Penguin Jumps
200 High Knees
1000m row
2000m bike
*For zero equipment version, you may do 20 odd object reverse lunges in place of the reverse lunges + sit ups.
*You may use 1 or 2 DBs. If 1, hold in goblet. If 2, hold in front rack.
*Lunges may also be done with a barbell at 75/55
Accessory & Stretching
Metcon (No Measure)
MINIMUM AND ZERO EQUIPMENT ACCESSORY:
2:00 Max DB or Object Side Bends
2:00 Max Two Handed DB or Object Curl
1:00 Max DB or Object Side Bends
1:00 Max Two Handed DB or Object Curl
(6:00 Total Time)
– Rest as needed btw. movements.
STRETCHING:
3 Sets:
1:00 Couch Stretch / Side
1:00 Pigeon / Side
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Odd Object Bicep Curl: https://www.youtube.com/watch?v=ZjqUPTbXOSE
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA