20200524

CrossFit North Reston – CrossFit

Announcement

Murph is on TOMORROW!! Check your email from May 18th for more details and 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 Bird Dogs

10 Alternating Windmills

30 Mountain Climbers
Bird Dog: https://www.youtube.com/watch?v=ICu-1_f-oIc

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 12:

20 Double Unders

20 Sit-ups

20 DB Walking Lunges

ZERO EQUIPMENT VERSION:

AMRAP 12:

20 Up Downs

20 Sit-ups

20 Reverse Lunges
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

8 Rounds:

:20 DB/KB Swings

:10 Rest

:20 Alternating DB Rows

:10 Rest

ZERO EQUIPMENT ACCESSORY:

8 Rounds:

:20 Supermans

:10 Rest

:20 Wall Sit

:10 Rest

STRETCHING:

On a 4:00 Clock:

:30 Calf Stretch / Leg

10 Alternating OH Reverse Lunge

:30 Puppy Dog Stretch

10 Alternating Knee Hug to Chest
Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s

Categories: WOD

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