CrossFit North Reston – CrossFit
Announcement
Murph is on MONDAY!! Check your email from May 18th for more details and the infinite scaling options.
Whether you do Murph or not, join us for the post-Murph virtual Happy Hour on Zoom at 4PM!
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)
AMRAP 5:
10 Alternating Spiderman Stretch
20 High Knees
10 Air Squats
20 Butt Kickers
10 Frankensteins
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU
Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI
Metcon
Metcon (Distance)
MINIMAL AND ZERO EQUIPMENT VERSION:
Every 3:00 for 3 Rounds
400m Run*
*Or run for :90, rest for :90.
EMOM 10
100m Run*
*Or sprint for :30, rest for :30
If you complete all of the runs, your score will be 2200m.
*Run Substitutions:
For every 100m, sub…
Row 125m
Bike 250m
30 Double Unders
60 Single Unders
30 High Knees
20 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
4 Rounds:
40 Russian Twists
40 Flutter Kicks
STRETCHING:
2 Sets:
:30 Couch Stretch / leg
:30 Calf Stretch / leg
:30 Downward Dog to Upward Dog
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc