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)
4 Sets:
10 Alternating Spiderman Stretch
10 High Knees
10 Butt Kickers
15 Sit-ups
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU
Metcon
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 6:
Single arm DB Overhead Squat*
*Every minute on the minute starting at 0:00 perform 8 DB Snatches
– Rest 2:00 –
AMRAP 6:
Devil’s Press
*Every minute on the minute starting at 0:00 perform 8 bicycle crunches.
ZERO EQUIPMENT VERSION:
AMRAP 6:
2 Lunge with Overhead Reach
5 Air Squats*
*Every minute on the minute starting at 0:00 perform 6 Up-Downs.
– Rest 2:00 –
AMRAP 6:
4 Push-ups
4 Mountain Climbers with Touch
*Every minute on the minute starting at 0:00 perform 8 bicycle crunches.
If you are unable to perform a DB OH Squat, you can modify it to a front squat.
DB OH Squat: https://www.youtube.com/watch?v=azumEfnk-GI
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Mountain Climber with touch: https://www.youtube.com/watch?v=8TCsLpXZvkY
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
:20 V-ups
:10 Rest
:20 Sit-ups
:10 Rest
:20 Russian Twists
:10 Rest
:20 Single Leg Glute Bridge (Right)
:10 Rest
:20 Single Leg Glute Bridge (Left)
STRETCHING:
AMRAP 6:
10 Alternating Walking Lunge + Twist
:30 Doorway Stretch / Arm
10 Squat Therapy Squats
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g