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)
100 Single Unders or 75 Jumping Jacks
1:00 March in Place or High Knees
50 Single Unders or 30 Jumping Jacks
0:30 March in Place or High Knees
…then
Spend 2:00 stretching your calves and ankles.
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
200m Run
50 Double Unders
– Rest 1:00
400m Run
– Rest 1:00
50 Double Unders
800m Run
50 Double Unders
– Rest 1:00
400m Run
– Rest 1:00
50 Double Unders
200m Run
ZERO EQUIPMENT VERSION:
For Time:
200m Run
25 Sit-ups
25 Mountain Climbers
– Rest 1:00
400m Run
– Rest 1:00
50 Flutter Kicks
800m Run
50 Flutter Kicks
– Rest 1:00
400m Run
– Rest 1:00
25 Sit-ups
25 Mountain Climbers
200m Run
Score total time, rest included.
Run Substitutions:
For every 200m…
Row 250m
Bike 500m
60 Double Unders
120 Single Unders
60 High Knees
40 Jumping Jacks
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
40-30-20-10
Wall Sit (seconds)
Sit-Ups
Supermans
STRETCHING:
3 Rounds
1:00 Calf Stretch / Side
1:00 Standing Straddle
1:00 Dragon Stretch / Side
Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8
Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw