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)
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.
*400m Run Substitutions:
Row 500m
Bike 1000m
120 Double Unders
240 Single Unders
120 High Knees
80 Jumping Jacks
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