20200509

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:

10 Alt. Single Leg V-up or Sit-ups

20 Bodyweight Single Leg Deadlifts (10 / side)

30 Butt Kickers in Place

10 Shoulder Taps in Push-up Position
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Metcon

Metcon (Time)

MINIMUM EQUIPMENT VERSION:

4 Rounds:

10 DB Sumo Stance Deadlift

5 DB Suitcase Deadlift / Side

15 V-ups

15 Burpees Over DB

*TIME CAP = 15:00

ZERO EQUIPMENT VERSION:

4 Rounds:

15 Deck Squats*

15 V-ups

15 Burpees Over Line
*If you have a barbell at home, perform 10 Sumo Stance Deadlifts and 10 Conventional Deadlifts at 155/105, scale accordingly

Sumo Stance DB Deadlift: https://www.youtube.com/watch?v=ZOJ3RQCTwKg

DB Suitcase Deadlift: https://www.youtube.com/watch?v=eUjU3YBHe-Y

V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4

Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk

Accessory & Stretching

Metcon (AMRAP – Reps)

STRETCHING:

3 Sets:

1:00 Bound Angle Stretch (can also sit crosslegged here)

1:00 Single Leg Forward Fold / Side

POST WORKOUT:

Spend 5-10 minutes (or longer!) on a cool down walk.
No accessories today, take the extra time to enjoy a walk with your family & pups to loosen up.

For fun, you can enter a score for how many steps you got on your walk 😉

Bound Angle: https://www.youtube.com/watch?v=BK1QXixUYKQ

Single Leg Forward Fold: https://www.youtube.com/watch?v=ANtAzrwn-8M