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 Sets:
10 Staggered Stance Good Morning Each Side
10 Reverse Lunges w/ Overhead Reach
:30 Scorpion Stretch
:60 Pigeon Stretch Each Side
Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 12:
20 Single Arm DB Sumo Deadlift High Pull*
20 Hops Over DB
20 DB Push Press
*Switch arms as needed.
ZERO EQUIPMENT VERSION:
AMRAP 12:
10 Tuck-ups
10 Push-ups
10 Up Downs
*If you have access to a barbell, use 75/55 for a traditional SDHP & Push Press
Single DB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=7KkzjiUtz4E
Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
5 Sets:
30 Weighted Good Morning
20 Lateral Leg Raises
:30 Handstand Hold
ZERO EQUIPMENT ACCESSORY:
5 Sets:
30 Bodyweight Good Morning
:30 Wall Sit
:30 Handstand Hold
STRETCHING:
3 Sets:
10 Stagger Stance Good Morning Each Side
10 Reverse Lunges with OH Reach
:30 Scorpion Stretch
:60 Pigeon Stretch Each Side
Lateral Leg Raises: https://www.youtube.com/watch?v=qYJmT2R4kno