20200516

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:

10 Russian Baby Makers

20 Lateral Hops over Line

30 Flutter Kicks
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

Max Reps:

2:00 Air Squats

2:00 Bicycle Crunches

2:00 Double Knee Tuck in Plank

2:00 Light DB Sumo Deadlift High Pull*

2:00 Push-ups

2:00 Sit-ups

ZERO EQUIPMENT VERSION:

Max Reps:

2:00 Air Squats

2:00 Bicycle Crunches

2:00 Double Knee Tuck in Plank

2:00 Double Arm Bent Over Row

2:00 Push-ups

2:00 Sit-ups
*If you’ve got a barbell at home, perform the SDHP at 75/55

Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8

Double Knee Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc

DB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=AVciPvMzKi4

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

100 Light DB Rows (total)

100 DB Side Bends (total)

ZERO EQUIPMENT ACCESSORY:

2 Sets:

25 Russian Twists

25 Cuban Press

3 Sets:

:30 Big Arm Circles, Forward

:30 Leg Swings Front to Back

:30 Squat Therapy
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo

Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Cuban Press: https://www.youtube.com/watch?v=3bBXqFivnn8

Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g