20200612

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:

5 Push-up to Downward Dog

10 Inchworms, no push-up

20 Jumping Jacks

30 Lateral Hops over a Line
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time:

AMRAP 15:

100 Double Unders

10 DB Hang Power Clean & Jerk

10 Burpee Deadlift

AMRAP 15:

40 Mountain Climbers

10 Deck Squats

40 Shoulder Taps

20 Tuck Ups
*If you have a barbell at home, complete the hang power clean & jerks at 115/75, scale as needed

DB Hang C&J: https://www.youtube.com/watch?v=oTisL4CE8Bo

Burpee Deadlift: https://www.youtube.com/watch?v=kfUbWNL2WhA

Deck Squat: https://www.youtube.com/watch?v=QJDUdlYsbsk

Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro

Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

20 Seated Strict Press

10 Single Leg DB Glute Bridge / Leg

ZERO EQUIPMENT ACCESSORY:

3 Sets:

20 Alternating Quadruped Knee to Elbow

20 Single Leg Glute Bridge / Leg

STRETCHING:

AMRAP 5:

10 Dislocates w/ PVC, towel, band, etc.

:30 Bound Angle Stretch

:30 Puppy Dog Stretch
Single Leg Glute Bridge: https://www.youtube.com/watch?v=H-9xxJLGSBM

Quadruped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU

Bound Angle: https://www.youtube.com/watch?v=BK1QXixUYKQ

Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s