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:
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