CrossFit North Reston – CrossFit
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 (No Measure)
10 Alternating Knee Hug to Chest
10 Inchworms No Push-up
10 Alternating Arm and Leg Lift in Plank
:30 Run in Place
Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ
MINIMAL EQUIPMENT VERSION
DB Push Press
Lying Toes to Bar
ZERO EQUIPMENT VERSION:
You may use 1 or 2 DBs for the push press, but move both arms at the same time. So, if you have 1 DB, hold each end with one hand.
If you have access to a barbell, perform the push press at 95/65
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
100 Weighted Sit-ups
100 DB Side Bends / Side
ZERO EQUIPMENT ACCESSORY:
50 Slow Sit-ups
50 Plank Side Bends / Side
:30 Pigeon Stretch on Box / Side
:30 Seated Forward Fold
:30 Couch Stretch / Side
Break up the sit-ups and bends as necessary.
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Plank Side Bend: https://www.youtube.com/watch?v=pdj39vLsoew
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q