20200624

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

:30 Doorway Stretch Each Arm

50′ Bear Crawl Forward

50′ Bear Crawl Reverse

5 Burpees
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw

Bear Crawl: https://www.youtube.com/watch?v=2yAWjVCT1VQ

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

10 Hang Power Cleans

10 Pull Ups

30 Airsquats

ZERO EQUIPMENT VERSION:

AMRAP 15:

30 Good Mornings

15 Push-ups

40 Seated Leg Raises Over Object

— Substitute 10 strict handstand push-ups or 10 pike push-ups for push-ups if desired.
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU

Accessory & Stretching

Metcon (No Measure)

3 Sets:

:60 Standing Tricep Extensions

:60 DB Hammer Curls

:60 Plank

*Use object or backpack as needed

3 Sets:

20 Frankensteins

20 Alternating Single Leg Toe Touch

:30 Calf Stretch / Leg
DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo

Hammer Curl: https://www.youtube.com/watch?v=P5sXHLmXmBM

Frankensteins: https://www.youtube.com/watch?v=i0ZM7SsD5YI

Categories: WOD

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