20200611

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)

2 Rounds of :30 of Each:

High-Knees

Lunge with Torso Twist

Toe Touch + Jump

Butt Kickers

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

Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

400m Run

21 Single Arm DB Swings*

12 Alternating Renegade Rows

*Alternate arms as needed. Use a moderate weight.

ZERO EQUIPMENT VERSION:

AMRAP 15:

400m Run

10 Burpees

10 Alternating Reverse Lunges

21 Sit-ups
*400m Run Substitutions:

Row 500m

Bike 1000m

120 Double Unders

240 Single Unders

120 High Knees

80 Jumping Jacks

Single Arm DB Swing: https://www.youtube.com/watch?v=tlNtlo4bC2E

Bird Dog: https://www.youtube.com/watch?v=ICu-1_f-oIc

Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 DB Good Mornings

20 DB Single Leg Deadlifts (10 Each Leg)

30 DB Weighted Sit-ups

ZERO EQUIPMENT ACCESSORY:

3 Sets:

10 Staggered Stance Good Mornings Left

10 Staggered Stance Good Mornings Right

20 Alternating Curtsey Squat

STRETCHING:

3 Sets:

10 Leg Swings (Left)

10 Leg Swings (Right)

:30 Calf Stretch / Leg

:30 Calf Stretch / Leg
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA

Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0

Curtsey Squat: https://www.youtube.com/watch?v=xClhGjz7p0A