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 Sets:
20 Jumping Jacks
10 Push-up to Downward dog
10 Crab Walk Forward
10 Crab Walk Back
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Crab Walk: https://www.youtube.com/watch?v=Xwcbm93mM-o
Metcon
Metcon (Time)
FINAL MURPH PREP DAY!
Max Effort 800m Run
*then*
Tabata Work
0:20 Work/ 0:10 Rest
Air Squats
Push-ups
*then*
Max Effort 800m Run
*then*
Tabata Work
0:20 Work/ 0:10 Rest
Pull-ups or Object Bent-Over Rows
Reverse Lunges
Time your two separate 800m run attempts. Do your best to keep these consistent 🙂 Post your slowest time.
For the Tabata Work, alternate back and forth between the two movements until you have completed 8 0:20 intervals of each movement. This will be a total of 8:00 of work.
*800m Run Substitutions:
Row 1000m
Bike 2000m
240 Double Unders
480 Single Unders
240 High Knees
160 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
STRETCHING:
:30 Arm Swings Front to Back
:30 Kneeling Wrist Extension Stretch
:30 Kneeling Wrist Flexion Stretch
:30 Downward Dog
Kneeling Wrist Extension Stretch: https://www.youtube.com/watch?v=TQK-jOG9KHw
Kneeling Wrist Flexion Stretch: https://www.youtube.com/watch?v=iRWW1tKbsCc
Downward Dog: https://www.youtube.com/watch?v=eavv5wGDS_U