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)
3 Sets:
20 Jumping Jack
10 Push-up to Downward dog
10 Crab Walk Forward
10 Crab Walk Back
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Crab Walk: https://www.youtube.com/watch?v=Xwcbm93mM-o
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
21 Handstand Push-up*
:90 Plank Up Down
400m Run
15 Handstand Push-up
:90 Plank Up Down
400m Run
9 Handstand Push-up
:90 Plank Up Down
400m Run
*Substitute DB Floor Press as needed.
ZERO EQUIPMENT VERSION:
For Time:
21 Burpees
:90 Plank Up Down
400m Run
15 Burpees
:90 Plank Up Down
400m Run
9 Burpees
:90 Plank Up Down
400m Run
20:00 Time Cap for both versions
*400m Run Substitutions:
Row 500m
Bike 1000m
120 Double Unders
240 Single Unders
120 High Knees
80 Jumping Jacks
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
100 DB Floor Press*
*Hold 1 db with 2 hands.
ZERO EQUIPMENT VERSION:
AMRAP 5:
5 Hand Release Push-ups
10 Alternating Quadruped Knee to Elbow
STRETCHING:
3 Sets:
:30 Windmills
:30 Wall Slides
Quadruped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU