CrossFit North Reston – CrossFit
Announcement
Join us for an outdoor WOD at Baron Cameron Park on Tuesdays and Thursdays at 5pm and on Saturdays at 9am. 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 (Monday, Tuesday, Wednesday, and Friday)
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
Warm-up
Warm-up (No Measure)
3 Sets:
10 Shoulder Tap in Plank Position
5 Inchworm No Push-up
5 Downward Dog to Upward Dog
10 Scorpion Stretch
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
30-20-10
DB Hang Squat Clean
15-10-5
Burpees Over DB
*Every minute on the minute perform 5 Hand Release Push-ups
ZERO EQUIPMENT VERSION:
For Time:
30-20-10
Lateral Hops Over Line
Air Squats
15-10-5
Line Facing Burpees
For the minimal equipment version, you’ll do 30 DB HSC, 15 BODB, 20 HSC, 10 BODB, etc. Same sequening applies for the zero equipment version.
*If you have a barbell at home, use 95/65 for the Hang Squat Cleans, scale as needed.
DB Hang Squat Clean: https://www.youtube.com/watch?v=8r44xv_Aqbw
Line Facing Burpees: https://www.youtube.com/watch?v=VoPyH22BryQ
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
10 Heavy DB Bent Over Rows
30 DB Shrugs
30 DB Side Bends
ZERO EQUIPMENT ACCESSORY:
3:00 Odd Object Bent Over Rows
3:00 Odd Object Side Bends
STRETCHING:
1:00 Couch Stretch / Side
1:00 Standing Straddle
1:00 Pigeon Stretch / Side
DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q
Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA