20200529

CrossFit North Reston – CrossFit

Announcement

Join us for a Zoom class!

9AM Virtual CrossFit (Saturdays Only)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

Warm-up

Warm-up (No Measure)

AMRAP 5:

10 Alt. Spiderman Stretch

20 High Knees

10 Air Squats

20 Butt Kickers

10 Frankensteins
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

From 0:00-1:00:

2 DB Deadlift + 2 DB Bent Over Row

From 1:00-2:00:

4 DB Deadlift + 4 DB Bent Over Row

From 2:00-3:00:

6 DB Deadlift + 6 DB Bent Over Row*

*Continue pattern until you can no longer complete the designated reps within the 1:00 time frame.

ZERO EQUIPMENT VERSION

AMRAP 12:

12 Alternating Lateral Lunges

24 Double Knee Tuck in Plank

48 High Knees In Place
* If you have a barbell at home, complete the deadlifts and bent over rows at 95/65, scale accordingly.

DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk

Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Double Knee Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

10 DB Upright Row

10 Weighted Sit-ups

ZERO EQUIPMENT ACCESSORY:

5 Sets:

20 Side Plank Bends

20 Plank up-downs

STRETCHING:

3 Sets:

:30 Couch Stretch / Leg

:30 Pigeon Stretch / Leg
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0

Plank Side Bend: https://www.youtube.com/watch?v=pdj39vLsoew

Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA