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, Wednesday, 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)
2 Rounds
0:30 of Each Movement:
High-Knees
Lateral Hops over Line
Lunge with Torso Twist
Toe Touch + Jump
Butt Kickers
Jumping Jacks
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Metcon
Metcon (Time)
For Time:
Run 1.5 Miles(2400m)*
Try your best to get outside and run today! This is for time, so be sure to push yourself!
2400m Run Substitutions:
Row 3000m
Bike 6000m
720 Double Unders
1440 Single Unders
720 High Knees
480 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
MINIMUM AND ZERO EQUIPMENT ACCESSORY:
4 Rounds
:20 Hollow Rock
:10 Rest
:20 Sit-ups
:10 Rest
:20 Flutter Kicks
:10 Rest
STRETCHING:
3 Sets:
:30 Standing Forward Fold
:30 Dragon Stretch / side
:30 Plank T Rotation
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o
Dragon Stretch: https://www.youtube.com/watch?v=YqfS5khIaGw
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E