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