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)
3 Sets:
10 Burpees
10 Lateral Jumps over a Line
10 Air Squats
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
5 Rounds:
100 Double Unders
10 Alternating Renegade Rows / Arm
ZERO EQUIPMENT VERSION:
For Time:
50 Up-Downs
20 Alternating Plank + T-Spine Rotation
50 Mountain Climbers
20 Plank up-downs
50 Up-Downs
20 Alternating Plank + T-Spine Rotation
50 Double Knee Tuck in Plank
20 Alternating Single Leg V-Up
50 Up-Downs
100 Bicycle Crunches
*20:00 Time Cap
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
Double Knee Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
2-3 Sets:
:60 Wall Sit
:60 Handstand Hold or Plank
:60 Reverse Plank Hold
STRETCHING:
3 Sets:
:30 Leg Swing / Leg
:30 Calf Stretch / Leg
:30 Couch Stretch / Leg
Reverse Plank Hold: https://www.youtube.com/watch?v=uUEKLhpJd1Q