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:
100m Jog or 1:00 High Knees in Place
20 Reverse Lunges
30 Jumping Jacks
Metcon
Metcon (AMRAP – Reps)
MURPH PREP!
Every 2:00 for 5 Rounds
200m Run
Max Reps Push-ups
-Rest 3:00-
Every 2:00 for 5 Rounds
200m Run
Max Reps Air Squats
-Rest 3:00-
Every 2:00 for 5 Rounds
200m Run
Max Reps Pull-ups or Bent Over Rows
*Record your total number of push-ups + air squats + pull-up/rows.
*If you have a rower or a bike at home, feel free to sub one or more of the rounds of the run with either a 15/12 cal row or 12/9 cal bike.
*Run Substitutions:
Row 250m
Bike 500m
60 Double Unders
120 Single Unders
60 High Knees
40 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
STRETCHING:
2 Sets:
:30 Lunge + Twist
:30 Leg Swing Left
:30 Leg Swing Right
:30 Puppy Dog Stretch
:30 Calf Stretch Left
:30 Calf Stretch Right
*Long Metcon, so no accessories today 🙂
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Lunge and Twist: https://www.youtube.com/watch?v=BjV6EUV7Nd8
Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s