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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

Categories: WOD

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