CrossFit North Reston – CrossFit
Announcement
Join us for a Zoom class!
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
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
9AM Virtual CrossFit (Saturdays Only) https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Warm-up
Warm-up (No Measure)
4 Rounds:
1:00 Marching In Place or High Knees
10 Reverse Lunges
Metcon
Accessory & Stretching
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
60 Single DB Power Cleans*
– Rest 1:00
50 Burpees
– Rest 1:00
40 Single DB Power Cleans*
– Rest 1:00
30 Burpees
– Rest 1:00
20 Single DB Power Cleans*
10 Burpees
*Switch hands as necessary
ZERO EQUIPMENT VERSION:
For Time:
60 Up-Downs
– Rest 1:00
50 Jumping Lunges
– Rest 1:00
40 Up-Downs
– Rest 1:00
30 Jumping Lunges
– Rest 1:00
20 Up-Downs
10 Jumping Lunges
20:00 Time Cap on both versions.
If you have a barbell at home, complete power cleans at 95/65, scale accordingly.
DB Power Clean: https://www.youtube.com/watch?v=viWI2rEt-HU
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
50 Russian Twists
25 Hollow Rocks
STRETCHING:
3 Sets:
:30 Lateral Leg Swings / leg
:30 Dislocates with PVC, Band, etc.
:30 Couch Stretch / side
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q