20200517

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 Single Leg Alternating V-up / Side

20 Reverse Lunges (total)

:30 HS Hold or Plank Hold
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

EMOM 20:

1) :30 DB Deadlift

2) :30 Deck Squats

3) :30 DB Bent Over Row

4) :30 Handstand Push-up*

*Substitute DB Push Press

ZERO EQUIPMENT VERSION:

EMOM 20:

1) :30 Good Morning + Jump

2) :30 Deck Squats

3) :30 Object Bent Over Row

4) :30 Pike Push-ups
Enter total reps for all movements

Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk

Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

Pike Push Up: https://www.youtube.com/watch?v=vmpXeWlnHFo

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

Accumulate:

100 Glute Bridges

50 Narrow Stance Glute Bridges

25 Single Leg Glute Bridges / side

STRETCHING:

Go for a long walk! 🙂
Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs

Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

*For Narrow Stance Glute Bridges, get your feet as close together as you can and perform the glute bridge as usal.