20200613

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)

4 Sets:

15 Jumping Jacks

:30 Seated Straddle Stretch with Reach

:30 Downward Dog to Upward Dog
Seated Straddle Stretch with Reach: https://www.youtube.com/watch?v=YWdkKyxm8ro

Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Warm-up (No Measure)

4 Sets:

15 Jumping Jacks

:30 Seated Straddle Stretch with Reach

:30 Downward Dog to Upward Dog
Seated Straddle Stretch with Reach: https://www.youtube.com/watch?v=YWdkKyxm8ro

Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

EMOM 24:

Min 1: 12 Unbroken DB Squats

Min 2: 5 Unbroken DB Devil’s Press

Min 3: Max Weighted DB Sit-ups

Min 4: Rest

ZERO EQUIPMENT VERSION:

AMRAP 24:

:60 Wall Sit

30 Sit-ups

:60 Plank Hold

30 Glute Bridges

:60 Hold at Bottom of Squat

30 Flutter Kicks

:60 Burpees
Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Accessory & Stretching

Metcon (No Measure)

STRETCHING:

AMRAP 5:

:30 Bottom of Squat Hold

:30 Standing Forward Fold
Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o