20200507

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

Categories: WOD

Previous Post:

«

Next Post:

»