20200605

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 5:

10 Alternating Spiderman Stretch

20 High Knees

10 Air Squats

20 Butt Kickers

10 Frankensteins
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

On a 15:00 Clock:

5:00 Max Distance Double DB Front Rack Carry*

5:00 Max DB Power Clean

5:00 Glute Bridge Hold

*Substitute march in place if needed.

ZERO EQUIPMENT VERSION:

AMRAP 15:

30 Reverse Lunges

:60 Superman Hold

20 Good Mornings Left Foot Forward

20 Good Mornings Right Foot Forward

:60 Glute Bridge Hold
*if you have a barbell at home, complete the front rack carry/march and power cleans at 115/75, scale as needed.

DB Power Clean: https://www.youtube.com/watch?v=viWI2rEt-HU

Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

On a 4:00 Clock:

Max Reps Seated Leg Raise Over Object

STRETCHING:

2 Sets:

1:00 Couch Stretch Left

1:00 Couch Stretch Right

1:00 Seated Forward Fold
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU

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

Seated Forward Fold: https://www.youtube.com/watch?v=E_tpej4HH_M