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:
20 Jumping Jacks
10 Push-up to Downward Dog
10 Plank T Rotation
10 Crab Walk Forward
10 Crab Walk Back
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
Crab Walk: https://www.youtube.com/watch?v=Xwcbm93mM-o
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
12 DB Floor Press
6 DB Manmakers*
* Push-up + Row Right + Push-up + Row Left + Power Clean + Shoulder to Overhead.
ZERO EQUIPMENT VERSION:
AMRAP 15:
54 Up Downs
18 Hand Release Push-ups
18 Tuck-ups
— We don’t expect a lot of rounds today, so don’t be down on yourself if you don’t get a bunch.
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
Manmaker: https://www.youtube.com/watch?v=iMNnvhg1JcM
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Rounds
30 Sit-ups
30 Russian Twists
30 Flutter Kicks
STRETCHING
3 Sets:
:30 Lying Crossover Stretch
:30 Kneeling Wrist Extension Stretch
:30 Kneeling Wrist Flexion Stretch
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Lying Crossover Stretch: https://www.youtube.com/watch?v=iQ0FqYJKxJU
Kneeling Wrist Extension Stretch: https://www.youtube.com/watch?v=TQK-jOG9KHw
Kneeling Wrist Flexion Stretch: https://www.youtube.com/watch?v=iRWW1tKbsCc