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)
AMRAP 3:
10 Jumping Jacks
10 Toe touch + Jump
5 Russian Baby Makers
10 Arm Circles Forward
10 Arm Circles Backward
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
50 DB Lunge in Front Rack*
50 DB Squats in Front Rack*
25 DB Side Bends Each Side
*Use 1 or 2 DBs
ZERO EQUIPMENT VERSION:
AMRAP 15:
15 Jump Squats
50 Lunges Left
50 Lunges Right
25 Bicycle Crunches
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Rounds:
20 Alternating DB Strict Press (10 / arm)
10-15 Heavy Glute Bridges
ZERO EQUIPMENT ACCESSORY:
3 Rounds:
10 Pike Push-ups
20 Glute Bridges with :02 pause at the top
STRETCHING:
3 Rounds
:30 Bound Angle Stretch
:30 Seated Straddle Stretch w/ Reach
:30 Pigeon Stretch / Side
Pike Push Up: https://www.youtube.com/watch?v=vmpXeWlnHFo
Bound Angle: https://www.youtube.com/watch?v=BK1QXixUYKQ
Seated Straddle Stretch with Reach: https://www.youtube.com/watch?v=YWdkKyxm8ro
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA