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 Rounds:
100m Jog or :30 High Knees in Place
:30 Plank Hold
1:00 Reverse Lunges
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
3 Rounds:
800m Run
200m Farmer’s Carry
— Challenge yourself on the farmer’s carry if your DB/KBs are light by holding them at shoulders or even overhead when possible.
ZERO EQUIPMENT VERSION:
3 Rounds:
800m Run
200′ Bear Crawl
100′ Walking Lunge
800m Run Substitutions:
Row 1000m
Bike 2000m
240 Double Unders
480 Single Unders
240 High Knees
160 Jumping Jacks
Bear Crawl: https://www.youtube.com/watch?v=2yAWjVCT1VQ
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
4 Sets:
:20 Flutter Kicks
:10 Rest
:20 Seated Leg Raises over Object
:10 Rest
:20 Side Plank Right
:10 Rest
:20 Side Plank Left
STRETCHING:
3 Sets:
:30 Standing Forward Fold
:30 Downward Dog
:30 Upward Dog
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0