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 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