20200606

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)

AMRAP 5:

10 Alternating Bird Dogs

10 Alternating Dead Bugs

30 Mountain Climbers
Bird Dog: https://www.youtube.com/watch?v=ICu-1_f-oIc

Dead Bug: https://www.youtube.com/watch?v=rbemelnkHag

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 5:

75 Hand Release Push-ups

50 Single Arm DB OH Lunges

75 Single Arm DB Thrusters

– Rest 2:00

AMRAP 5:

75 Hand Release Push-ups

50 Single Arm DB OH Lunges

75 Single Arm DB Thrusters

*Start where you left off from first AMRAP.

ZERO EQUIPMENT VERSION:

AMRAP 5:

75 Hand Release Push-ups

50 Walking Lunges with OH Reach

75 Up Downs

– Rest 2:00

AMRAP 5:

75 Hand Release Push-ups

50 OH Walking Lunges

75 Up Downs

*Start where you left off from first AMRAP.
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ

Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

On a 6:00 Clock:

3:00 Crab Touches*

3:00 Russian Twists

*Keep your hips as high as possible

STRETCHING:

AMRAP 5:

10 Alternating Windmills

10 Alternating Spiderman Stretches

10 Wall Slides
Crab Touches: https://www.youtube.com/watch?v=tJcroLOyZLk

Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

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

Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU

Categories: WOD

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