20200513

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:

:30 Mountain Climbers

10 Alternating Lateral Lunges

5 Push-ups to Downward Dog
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

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

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

On a 12:00 Clock:

AMRAP:

2 DB Burpee Deadlifts

4 DB Reverse Lunges*

*Every 2:00 starting at 0:00 perform 15 Sit-ups.

ZERO EQUIPMENT VERSION:

On a 12:00 Clock:

AMRAP:

10 Good Mornings

10 Reverse Lunges*

*Every 2:00 starting at 0:00 perform 15 Sit-ups.
*When you complete your 15 sit-ups, pick up where you left off.

*Use any type of weight you have on hand for the burpee deadlifts and reverse lunges.

*If you have a barbell at home, you may perform 1 burpee + 1 deadlift. Do this movement and lunges at 135/95, scale as needed.

Burpee Deadlift: https://www.youtube.com/watch?v=kfUbWNL2WhA

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Narrow Stance Glute Bridges

20 Alternating Single Leg Deadlift

0:45 Reverse Plank

STRETCHING:

:30 Wide Stance Squats

:30 Pigeon Stretch / Side

:30 Normal Stance Squats

:30 Couch Stretch / Side

:30 Narrow Stance Squats
*Narrow Stance Glute Bridges should be performed like regular Glute Bridges, but try to get your feet as close togther as you can.

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

Reverse Plank Hold: https://www.youtube.com/watch?v=uUEKLhpJd1Q

Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q