20200626

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)

5 Sets:

:30 Leg Swings / Leg

:30 Couch Stretch / Leg

10 Up Downs
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM

Metcon

Metcon (AMRAP – Rounds and Reps)

MINIMAL EQUIPMENT VERSION:

AMRAP 15:

5 DB Squat Cleans

10 Alternating DB Front Rack Lunges

10 DB Swings

200m Run

ZERO EQUIPMENT VERSION

AMRAP 15:

30 Good Mornings

15 Push-ups

20 Seated Leg Raises Over Object

200m Run
*If you choose to use a barbell, complete the squat cleans and front rack lunges at 115/75, scale accordingly.

DB Squat Clean: https://www.youtube.com/watch?v=SYxObzJ3gn0

DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

Accumulate

50 DB Curls Each Arm

50 DB Bent Over Row Each Arm

ZERO EQUIPMENT ACCESSORY:

Accumulate

100 Odd Object Curls Each Arm

100 Odd Object Bent Over Row Each Arm

— Loading should feel light to moderate and should allow for large sets.

STRETCHING:

3 Sets:

:30 Standing Straddle Stretch

:30 Standing Forward Fold

:30 Doorway Stretch (each arm)
Odd Object Bicep Curl: https://www.youtube.com/watch?v=ZjqUPTbXOSE

Object Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4

Standing Straddle: https://www.youtube.com/watch?v=ChPXd7lYub8

Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o

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