20200512

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:

20 Flutter Kicks

10 Single Leg Bodyweight Deadlifts / leg

5 Push-ups to Downward Dog
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Push-up to Downward Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

30 DB/KB Swings

30 Burpees Over DB

30 DB/KB Swings

30 Burpees Over DB

30 DB Lunges

30 Lying Toes-to-DB

60 Mountain Climbers

60 Double Unders / 120 Single Unders

TIME CAP = 20:00

ZERO EQUIPMENT VERSION:

For Time:

30 Sit-ups

30 Jumping Jacks

30 Lunges in Place

30 Toe Touch + Jump

30 Lunges in Place

30 Alternating Single Leg V-up

60 Mountain Climbers

60 Jumping Jacks
*Use whatever weight you’ve got for the Minimal Equipment Version. If you’re using 1 DB, hold it goblet style for the lunges.

Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

2 Sets:

20 DB Shrugs

20 DB Calf Raises

20 Weighted Glute Bridges

ZERO EQUIPMENT ACCESSORY:

3 Sets

20 Push-ups

20 Single Leg Calf Raises, total

20 Donkey Kicks

STRETCHING:

2 Sets:

:30 Alternating Windmills

:30 Big Arm Circles (forward and backward)

:30 Standing Forward Fold
DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI

Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs

Donkey Kick: https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o