20200531

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)

3 Sets:

10 Shoulder Tap in Plank

5 Inchworm No Push-up

5 Downward Dog to Upward Dog

10 Scorpion Stretch
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 20:

10 DB Devils Press

20 Lateral Hops over DB

30 Sit-ups

ZERO EQUIPMENT VERSION:

AMRAP 20:

10 Push-ups

10 Seated Leg Raises Over an Object

10 Toe Touch + Jump

10 Air Squats
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

5 Sets:

10 Object/DB Bent Over Row

10 Single Leg Glute Bridge / Leg

:30 Wall Sit

STRETCHING:

3 Sets:

:30 Standing Straddle Stretch

:30 Calf Stretch / Leg

:30 Russian Baby Makers
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8

Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg