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 during the week 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 Toe Touch and Jump
20 Alternating Stork Stretch
20 Alternating Leg/Arm Lift in Plank
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Stork Stretch: https://www.youtube.com/watch?v=2_pr9-LDUSQ
Alternating Leg/Arm Lift in Plank: https://www.youtube.com/watch?v=iWjH5xgZgyQ
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
10 Single DB Suitcase Deadlift / Side
10 DB Renegade Rows / Arm
10 Single Arm DB Thruster / Arm
ZERO EQUIPMENT VERSION:
5 Rounds:
15 Supermans
30 Glute Bridges
15 Jumping Lunges
If you choose to use a barbell, complete a traditional deadlift, bent over row, and traditional thruster at 95/65, scale as necessary.
Single DB Suitcase Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ
Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
On a 5:00 Clock:
20 Dumbbell Side Bends
20 DB Bent Over Row
ZERO EQUIPMENT ACCESSORY:
On a 5:00 Clock:
20 Alternating Single Leg V-up
20 Object Bent Over Row
STRETCHING:
2 Sets:
:60 Pigeon Stretch (each leg)
:60 Couch Stretch (each leg)
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4
Pigeon Stretch: https://www.youtube.com/watch?v=tYY-cqNjuVA
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q