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