CrossFit North Reston – CrossFit
Announcement
The gym is open again! Join us for an in-person, indoor class at the gym at 6:30am, Noon, or 5:30pm on weekdays and at 9am on Saturdays. There is a 15 person cap on each of these classes, so please be sure to sign in as soon as you know you’re coming. We have left the “At-Home Workout” sign-in available on Wodify in case you’d like to do the workout at home and still log your score.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
3 Rounds:
100m Jog or 1:00 High Knees in Place
20 Reverse Lunges
30 Forward/Backward Jumps Over a Line
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
For Time:
800m Run
100 Double Unders or 150 Single Unders
600m Run
100 Double Unders or 150 Single Unders
400m Run
100 Double Unders or 150 Single Unders
200m Run
100 Double Unders or 150 Single Unders
ZERO EQUIPMENT VERSION:
For Time:
800m Run
75 Lateral Line Hops or Jumping Jacks
600m Run
75 Lateral Line Hops or Jumping Jacks
400m Run
75 Lateral Line Hops or Jumping Jacks
200m Run
75 Lateral Line Hops or Jumping Jacks
Run Substitutions:
For every 200m or running, sub with:
Row 250m
Bike 500m
60 Double Unders
120 Single Unders
60 High Knees
40 Jumping Jacks
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
5 Sets:
:30 Two Handed Single DB Curl-to-Press
:30 DB Suitcase Deadlift (Right)
:30 DB Suitcase Deadlift (Left)
:30 Flutter Kicks
— Substitute an odd object like a backpack as needed.
STRETCHING:
On a 5:00 Clock:
Splits Practice
*Do your best, practice seated/standing straddles, etc.
Curl to Press: https://www.youtube.com/watch?v=zdQOmPMGjOY
DB Suitcase Deadlift: https://www.youtube.com/watch?v=eUjU3YBHe-Y
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g