20200609

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.

8PM ROMWOD (Sunday – Friday)

https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09

Warm-up

Warm-up (No Measure)

AMRAP 5:

:30 Double Arm Circles Forward

:30 Alternating Windmills

:30 Hollow Rock

30 High Knees in Place
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

For Time:

400m Run

30 DB Strict Press

30 Single Arm DB OH Walking Lunge

30 Sit-ups

800m Run

30 Sit-ups

30 Alternating DB Snatch

30 DB Strict Press

400m Run

ZERO EQUIPMENT VERSION:

For Time:

400m Run

30 Push-ups

60 Walking Lunges

30 Sit-ups

800m Run

30 Sit-ups

60 Toe Touch + Jump

30 Push-ups

400m Run

25:00 Time Cap on Both Versions
*If you’ve got a barbell at home, perform the Strict press either with an empty barbell or at 75/55 for an extra challenge, scale accordingly.

Single DB OH Walking Lunge: https://www.youtube.com/watch?v=lcCEvbAGHC8

DB Snatch: https://www.youtube.com/watch?v=9520DJiFmvE

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI

Accessory & Stretching

Metcon (No Measure)

STRETCHING:

AMRAP 4:

10 Arm Circles Forward

10 Arm Circles Backward

10 Alternating Slow Lateral Lunges

10 Toe Touch + Jump
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88

Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI