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.
Warm-up
Warm-up (No Measure)
AMRAP 7:
100m Jog or :30 High Knees in place
10 Inchworm Push-ups
10 Reverse Lunges / Leg
Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8
Metcon
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT AND @CFNR VERSION:
On a 21:00 Clock:
Every 3:00:
400m Run
5/3 Handstand Push-ups
ZERO EQUIPMENT VERSION:
On a 21:00 Clock:
Every 3:00:
400m Run
8/5 Hand Release Push-ups
*Rest with any remaining time before the next 3:00 interval
Your score will be how many Handstand Push-ups or Hand Release Push-ups you complete in total.
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Plank Hold
:30 Side Plank (L)
:30 Side Plank (R)
STRETCHING:
2 Sets:
:30 Doorway Stretch / Arm
:30 Arm Circles
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw