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 Jumping Jacks
10 Toe touch + Jump
5 Russian Baby Makers
10 Big Arm Circle, Forward
10 Big Arm Circle, Backward
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 10:
10 DB Alternating Snatches
10 DB Hang Power Clean
ZERO EQUIPMENT VERSION:
AMRAP 10:
12 Burpees
20 Air Squats
If you only have 1 DB, alternate the 10 DB Hang Power Cleans. If you have 2, use one in each hand.
If you have a barbell at home, perform the snatches and hang power cleans at 75/55. Scale accordingly.
DB Snatch: https://www.youtube.com/watch?v=9520DJiFmvE
DB Hang Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
20 Single Leg Glute Bridge / Leg
20 Alternating Single Leg DB Deadlift
20 Weighted Sit-ups
ZERO EQUIPMENT ACCESSORY:
3 Sets:
20 Single Leg Glute Bridge / Leg
20 Donkey Kicks
20 Sit-ups
STRETCHING:
4 Sets:
:30 Alternating Windmills
:30 Squat Therapy
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA
Donkey Kick: https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g