20200515

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 HS Hold or Plank Hold

10 SLOW Air Squats

10 Downward Dog to Upward Dog
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 12:

10 Alternating Single Leg V-up

10 Single DB Devil’s Press*

*Switch arm every rep.

ZERO EQUIPMENT VERSION:

For 12:00 Perform:

10 Alternating Arm/Leg Lift in Plank

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

Single Arm Devil’s Press: https://www.youtube.com/watch?v=l6_aD2IWEEA

Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ

Manmaker: https://www.youtube.com/watch?v=iMNnvhg1JcM

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

20 Two Handed DB Strict Press

20 DB Alternating Lunges

ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Alternating Jumping Lunges

40 Shoulder Taps in Plank

STRETCHING:

1:00 Lunge + Twist

1:00 Inchworm + Push-up

1:00 Downward Dog to Upward Dog
*For the DB strict press, either use 2 dumbbells or hold one dumbbell with both hands.

Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Lunge and Twist: https://www.youtube.com/watch?v=BjV6EUV7Nd8

Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8