20200530

CrossFit North Reston – CrossFit

Announcement

Join us for a Zoom class!

6:30AM Workout w/ Coach Sarah (Mondays, Tuesdays, Wednesdays and Fridays)

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 (Sunday – Friday)

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 5:

5 Inchworm No Push-up

10 Jumping Jacks

20 Mountain Climbers

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

75 Double Unders

25 Single DB Hang Power Clean and Jerk*

*Alternate arms as needed.

ZERO EQUIPMENT VERSON:

AMRAP 15:

50 High Knees in Place

25 Jumping Lunges

50 Mountain Climbers

25 Sit-ups
*If you have access to a barbell at home, complete the hang power clean and jerks at 75/55, scale as necessary

DB Hang Clean and Jerk: https://www.youtube.com/watch?v=oTisL4CE8Bo

Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

100 Russian Twists

100 Alternating Single Leg V-up

STRETCHING:

3 Sets:

:30 Standing Forward Fold

:30 At Bottom of Squat

:30 Dislocates with PVC, Band, etc.
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o

Categories: WOD

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