20200518

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)

2 Sets:

10 Up-Downs

10 Alternating Scorpion Stretch

20 Alternating Shoulder Taps

20 Alternating Toe Taps in Downward Dog
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

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

Warm-up (No Measure)

2 Sets:

10 Up-Downs

10 Alternating Scorpion Stretch

20 Alternating Shoulder Taps

20 Alternating Toe Taps in Downward Dog
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

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

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 5:

10 DB Strict Press

10 Sit-ups

AMRAP 5:

10 DB Push Press

20 Russian Twists

AMRAP 5:

5 DB Push Jerks

5 V-ups

*Weight should feel moderate. If you have light DB’s increase reps to 15.

ZERO EQUIPMENT VERSION:

AMRAP 5:

10 Shoulder Taps

10 Sit-ups

AMRAP 5:

10 Push-ups

20 Russian Twists

AMRAP 5:

5 Burpees

5 V-ups
If you have a barbell at home, complete the overhead work at 75/55. Scale accordingly.

DB Push Press: https://www.youtube.com/watch?v=MqvN10OF5fo

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

V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

40-30-20-10

Walking Lunges

Hollow Rocks or Sit-ups

STRETCHING:

2 Sets

:30 Big Arm Circles, Forward

:30 Big Arm Circles, Backward

:30 Standing Wall Slides

:30 Alternating Lunge with Reach (SLOW)
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU

Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU