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)
On a 5:00 Clock
10 Arm Circles Forward
10 Arm Circles Backward
10 Arm Swings Front to Back
10 Alternating Scorpion Stretch
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Metcon
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
5 Rounds:
9 DB Strict Press / Arm
8 DB Renegade Row / Arm
23 Push-ups on DBs
— The goal for this workout isn’t speed, instead rest as needed to achieve larger sets. This is a strength focused DB workout.
ZERO EQUIPMENT VERSION:
5 Rounds:
:30 Plank Hold
20 Plank Side Bend
20 Push-ups
— To increase difficulty perform a pike or handstand hold in place of the plank hold and you may perform a 15 pike push-up or 10 strict handstand push-up in place of the push-ups.
*If you choose to use a barbell, complete:
14 Strict Press
12 Bent Over Row
23 Push Ups on DBs/Parallettes
@ 75/55, scale accordingly for strict press.
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM
Plank Side Bend: https://www.youtube.com/watch?v=pdj39vLsoew
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
Accumulate:
100 Supermans
STRETCHING:
3 Rounds:
:30 Dislocates
:30 Downward Dog to Upward Dog
:30 Arm Circles Forward
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc