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)
AMRAP 5:
100m Jog or :30 Run in Place
10 Up-Downs
10 Good Mornings
Metcon
Metcon (AMRAP – Rounds and Reps)
MURPH PREP DAY!
MINIMUM AND ZERO EQUIPMENT VERSION:
On a Running Clock:
0:00-20:00
8 x 200m Run
1:00 rest between each run
20:00 – 32:00
AMRAP 12
5 Weighted Bent Over Rows or Pull Ups
10 Hand Release Burpees
15 Goblet Squats
Score is the Rounds + Reps for the AMRAP 12.
*Run Substitutions: 50 Double Unders, 100 Single Unders, 50 High Knees, 250m Row, 500m bike, etc.
This is Murph Prep, so practice however you hope to complete Murph this year.
*If you finish all 8 200m runs before 20:00, rest until 20:00 hits.
*Use any weight you would like for the bent over rows: DB, KB, Sandbag, Barbell, etc.
Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4
Hand Release Burpee: https://www.youtube.com/watch?v=VDDQg8R_X7E
Accessory & Stretching
Metcon (No Measure)
MINIMUM AND ZERO EQUIPMENT ACCESSORY:
2 Sets:
:60 Side Plank / Side
:60 Plank
:60 V-ups, Tuck-ups, or Sit-ups
STRETCHING:
2 Sets:
:30 Leg Swings / Leg (forward/backward)
:30 Calf Stretch / Leg
:30 Doorway Stretch / arm
V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4
Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw