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 Toe touch + Jump
5 Russian Baby Makers
10 Big Arm Circles, Forward
10 Big Arm Circles, Backward
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Metcon
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT VERSION:
On an 18:00 Clock:
From 0:00 – 3:00:
40 Burpees
From 3:00 – 9:00:
3 Rounds
20 Crab Touches
20 Alternating DB Snatch
From 9:00 – 12:00:
40 Burpees
From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg DB Deadlift
20 Pistols
ZERO EQUIPMENT VERSION:
On a 18:00 Clock:
From 0:00 – 3:00:
40 Burpees
From 3:00 – 9:00:
3 Rounds:
20 Crab Touches
20 Alternating Jumping Lunges
From 9:00 – 12:00:
40 Burpees
From 12:00 – 18:00:
3 Rounds:
20 Alternating Single Leg Glute Bridge
20 Deck Squats
— It’s OK if you hit the time cap, just move on to the next workout.
Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA
Pistol & Scaling: https://www.youtube.com/watch?v=pMCMZN3fj_A
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM
Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
TABATA
8 Rounds
:20 Double Unders or Single Unders*
:10 Rest
ZERO EQUIPMENT ACCESSORY:
TABATA (alternating)
4 Rounds:
:20 Mountain Climbers
:10 Rest
:20 Plank
:10 Rest
STRETCHING:
2 Rounds
0:30 Scorpion Stretch / side
0:30 Lying Crossover Stretch / side
0:30 Seated Torso Twist Stretch / side
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Lying Crossover Stretch: https://www.youtube.com/watch?v=iQ0FqYJKxJU