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)
3 Rounds:
5 Air Squats (slow and controlled)
5 Inchworm Push-ups
0:30 Plank Hold
Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
15 DB Squat Cleans
15 DB Push Press
ZERO EQUIPMENT VERSION:
AMRAP 15:
15 Toe Touch to Jump
15 Air Squats
30 Push-ups
If you have a barbell at home, perform the squat cleans and push presses at 115/75.
DB Squat Clean: https://www.youtube.com/watch?v=SYxObzJ3gn0
DB Push Press: https://www.youtube.com/watch?v=MqvN10OF5fo
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
10 Alternating Renegade Rows
15 DB Good Morning
ZERO EQUIPMENT ACCESSORY:
3 Sets:
20 Alternating Quadruped Knee-to-Elbow
10 Good Mornings
10 Supermans
STRETCHING:
3 Sets:
:30 Dragon Stretch / Leg
:30 Doorway Stretch / Arm
:30 Wall Slides
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
DB Goodmorning: https://www.youtube.com/watch?v=ZjtCkPtzYtM
Quadruped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA
Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU