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:
30 Jumping Jacks or 50 Single Unders
30 Shoulder Taps
15 Air Squats
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
2 Sets:
AMRAP 6:
10 Box Jumps
10 Thrusters (95/65)
*Rest 1:00 btw. AMRAPs
MINIMAL EQUIPMENT VERSION:
2 Sets:
AMRAP 6:
10 Jumps Over DB
10 Single Arm DB Thruster (5 each arm)
*Rest 1:00 btw. AMRAPs
ZERO EQUIPMENT VERSION:
2 Sets:
AMRAP 6:
10 Tuck Jumps or Jumps Over Object
10 Lunge Left + Lunge Right + Bodyweight Thruster
*Rest 1:00 btw. AMRAPs
After completing the first AMRAP 6, you’ll rest for 1:00, then you’ll repeat the AMRAP 6 – pick up where you left off.
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ
Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
5 Sets:
20 Seated Leg Raises Over Object
10 Single Arm DB Row / Arm
STRETCHING:
Squat Therapy on a 5:00 Clock
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Squat Therapy: https://www.youtube.com/watch?v=UeXwvxUk47g