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