CrossFit North Reston – CrossFit
Announcement
Join us for an outdoor WOD at Baron Cameron Park on Tuesdays and Thursdays at 5pm. Be sure to sign-in on Wodify, registration opens at 8pm the night before. For more information, see your email from Monday, June 1.
You can still 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:
20 Reverse Lunge
10 Glute Bridges
10 Pigeon Stretch
10 Toe Touch and Jump
Glute Bridge: https://www.youtube.com/watch?v=zSjcjLzBZvs
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Metcon
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT VERSION
3 Rounds
1:00 Max Reps DB Thruster
1:00 Max Reps DB Strict Upright Row
1:00 Max Reps DB Squat
1:00 Max Reps DB Bent Over Row
1:00 Max Reps DB Lunge
1:00 Max Reps DB Swing
1:00 Rest
ZERO EQUIPMENT VERSION
3 Rounds
1:00 Max Jump Squat
1:00 Max Reps Plank T Rotation
1:00 Max Reps Unweighted Thruster
1:00 Max Reps Alternating Single Leg V-up
1:00 Max Reps Lunge
1:00 Burpees
1:00 Rest
*If you have a barbell at home, perform the thrusters, upright rows, squats, bent over rows, and lunges with either an empty barbell or 75/55. Scale accordingly, the goal is high reps at a light weight.
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0
Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
20 Glute Bridges w/ DB
20 Alternating Single Arm & Leg Plank
OR
ZERO EQUIPMENT ACCESSORY:
3 Sets:
20 Glute Bridge w/ Feet Together
20 Alternating Single Arm & Leg Plank
STRETCHING:
3 Sets:
:30 Push-up to Downward Dog
:30 Puppy Dog Stretch
:30 Standing Straddle
Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s
Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8