20200623

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

Categories: WOD

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