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)
AMRAP 6:
100m Jog or :30 Run in Place
10 Up-Downs
15 Good Mornings
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
10 DB Hang Power Snatch / Arm (20 total)
5 Single Arm DB Thrusters – Left
5 Single Arm DB Thrusters – Right
ZERO EQUIPMENT VERSION:
5 Rounds:
15 Jump Squats
20 Push-ups
If you have a barbell at home, complete the snatches at 95/65, scale accordingly
DB Hang Snatch: https://www.youtube.com/watch?v=JXNPBnzBCt0
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ
Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT VERSION:
AMRAP 5:
10 Single DB Curls (hold both heads of 1 DB)
10 Alternating Renegade Row
OR
ZERO EQUIPMENT VERSION:
AMRAP 5:
10 Alternating T Spine Rotations in Plank
:30 Plank Hold
STRETCHING
3 Sets:
:30 Standing Forward Fold
:30 Squat Therapy
:30 Doorway Stretch
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw