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