20200604

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.

9AM Virtual CrossFit (Saturdays Only)


https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

Warm-up

Warm-up (No Measure)

AMRAP 3:

10 Jumping Jacks

10 Toe touch + Jump

5 Russian Baby Makers

10 Arm Circles Forward

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

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

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

3 Rounds:

15 DB Hang Snatch (Right)

15 DB Hang Snatch (Left)

400m Run*

ZERO EQUIPMENT VERSION:

3 Rounds:

15 Inchworm + Push-up

15 Burpees

400m Run*
DB Hang Snatch: https://www.youtube.com/watch?v=JXNPBnzBCt0

*400m Run Substitutions:

Row 500m

Bike 1000m

120 Double Unders

240 Single Unders

120 High Knees

80 Jumping Jacks

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT VERSION:

3:00 Max DB Gorilla Rows

3:00 Max Weighted Sit-up

ZERO EQUIPMENT VERSION:

3:00 Bicycle Crunches

3:00 Plank Up-Down

STRETCHING:

2 Sets:

:30 Leg Swings / Leg

:30 Couch Stretch / leg

:30 Scorpion Stretch
Gorilla Row: https://www.youtube.com/watch?v=UsxcaALqr2c

Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8

Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

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