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)
3 Rounds:
10 Single Leg RDL / Side
10 Russian Baby Makers
:60 Jumping Jacks or Single Unders
Single Leg RDL: https://www.youtube.com/watch?v=GoKjrvJi-Iw
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
AMRAP 15:
12 Toes to Bar
18 Hang Power Cleans 95/65
24 Alternating Pistols or Scale
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
24 Alt. Single Leg V-up
36 Alternating Single Arm DB Hang Power Cleans
48 Reverse Lunges
ZERO EQUIPMENT VERSION:
AMRAP 15:
24 Alt. Single Leg V-up
36 Toe-Touch + Jump
48 Alternating Pistols or Reverse Lunges
Pistol & Scaling: https://www.youtube.com/watch?v=pMCMZN3fj_A
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Single Arm DB Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
1:00 Max DB Pull Over
1:00 Max DB Curl-to-Press
*Sub backpack or odd object if needed.
STRETCHING:
3 Sets:
:30 Bound Angle Stretch
:30 Seated Forward Fold
:30 Upward Dog
DB Pullover: https://www.youtube.com/watch?v=Mcrh83gJac8
Curl to Press: https://www.youtube.com/watch?v=zdQOmPMGjOY
Bound Angle: https://www.youtube.com/watch?v=BK1QXixUYKQ
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0