20200511

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)

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