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 6:
10 Hollow Rocks
10 Push-up to Downward Dog
10 Lateral Lunges
Hollow Rock: https://www.youtube.com/watch?v=p7j02V1fIzU
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Metcon
Metcon (AMRAP – Reps)
@CFNR VERSION
Max Reps:
3 Sets:
1:00 Single DB Alternating Step-ups
1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)
1:00 Max Burpee-to-Target
1:00 Max Pull-Ups or Ring Rows
1:00 Rest
MINIMAL EQUIPMENT VERSION:
Max Reps:
3 Sets:
1:00 Single DB Alternating Step-ups
1:00 Single Arm DB Shoulder-to-Overhead (Switch every 10 reps)
1:00 Max Burpee-to-Target
1:00 Max Single Arm DB Bent Over Row (Switch every 10 reps)
1:00 Rest
ZERO EQUIPMENT VERSION:
Max Reps:
3 Sets:
1:00 Alternating Step-ups or Reverse Lunges
1:00 Sit-ups
1:00 Max Burpee-to-Target
1:00 Plank Up-Down
1:00 Rest
Burpee to a Target: https://www.youtube.com/watch?v=FToMxgFU3v8
Plank Up Down: https://www.youtube.com/watch?v=LICrkuVmD4M
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
5 Sets:
30 DB Good Mornings
10 DB Weighted Glute Bridges*
*If you do not have a DB, sub 20 bodyweight glute bridges with :02 pause at the top.
STRETCHING:
3 Sets:
0:30 Russian Baby Makers
0:30 Arm Circles
0:30 Puppy Dog Stretch
Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg
Puppy Dog Stretch: https://www.youtube.com/watch?v=ly5DZSbXH2s