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)
3 Sets:
20 Jumping Jack
10 Push-up to Downward dog
10 Plank Up-Downs
10 Crab Touches
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 4:
5 DB Push Jerk
5 V-ups
5 Up Downs
– Rest 1:00
AMRAP 6:
5 DB Power Clean
5 V-ups
5 Burpees
– Rest 1:00
AMRAP 8:
5 DB Thruster
5 V-ups
5 Burpees Over DB
ZERO EQUIPMENT VERSION:
AMRAP 4:
5 Push-ups
5 V-ups
5 Up Downs
– Rest 1:00
AMRAP 6:
5 Toe Touch + Jump
5 V-ups
5 Burpees
– Rest 1:00
AMRAP 8:
5 R Lunge + L Lunge + Good Morning
5 V-ups
5 Burpees Over Object
*If you’ve got a barbell at home, complete all DB movements with 115/75, scale as needed.
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
DB Power Clean: https://www.youtube.com/watch?v=viWI2rEt-HU
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
:30 Max DB Bicep Curls (hold 1 DB with both hands)
:30 Max DB Good Mornings
:30 Tricep Extensions with DB
OR
ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Quadruped Knee to Elbow
:30 Plank Hold
:30 Inchworm No Push-up
STRETCHING:
3 Sets:
:30 Alternating Windmills
:30 Seated Forward Fold
DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo
Quadruped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M