20200607

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 Leg Swings / Leg

10 Alternating Spiderman Stretch

5 Russian Baby Makers

10 Arm Circles Forward

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

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

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

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

3 Rounds:

10 DB Swings (Left)

10 DB Swings (Right)

30 Sit-ups

10 DB Deadlift (Left)

10 DB Deadlift (Right)

100′ Double DB OH Carry

10 DB Bent Over Row (Left)

10 DB Bent Over Row (Right)

90 Double Unders

ZERO EQUIPMENT VERSION:

3 Rounds:

25 Squat Jumps

50 Sit-ups

25 Burpees

50 Shoulder Taps in Plank

25 Mountain Climbers

50 Flutter Kicks

*TIME CAP FOR BOTH VERSIONS = 25:00
Single Arm DB Swing: https://www.youtube.com/watch?v=tlNtlo4bC2E

Single Arm DB Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Accessory & Stretching

Metcon (No Measure)

STRETCHING:

3 Sets:

:30 Alternating Windmills

:30 Puppy Dog Stretch

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

Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s

Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw