20200705

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:

50′ Bear Crawl

50′ Walking Lunge or 20 in place

50′ Backwards Bear Crawl
Bear Crawl: https://www.youtube.com/watch?v=2yAWjVCT1VQ

Metcon

Metcon (AMRAP – Reps)

MINIMAL EQUIPMENT VERSION:

On a 10:00 Clock:

Every 2:00:

15 Heavy KB Swing

:20 Handstand Hold

– Rest 2:00 –

On a 10:00 Clock:

Every 2:00:

15 Devil’s Press

:20 Hollow Hold

ZERO EQUIPMENT VERSION:

On a 10:00 Clock:

Every 2:00:

15 Jumping Good Mornings

:20 Handstand or Plank Hold

– Rest 2:00 –

On a 10:00 Clock:

Every 2:00:

15 Broad Jumps

:20 Hollow Hold
Score is total reps apart from holds.

Devil’s Press: https://www.youtube.com/watch?v=hc6dfJHRcD0

Jumping Good Morning: https://www.youtube.com/watch?v=D5qah7d9OlQ

Accessory & Stretching

Metcon (No Measure)

MINIMAL AND ZERO EQUIPMENT ACCESSORY:

3 Sets:

10 Alternating Single DB Curl-to-Press / Arm

30 Slow DB Floor Press

*Sub Backpack or Odd Object as needed.

STRETCHING:

3 Sets:

10 Wall Slides

10 Alternating Spiderman Stretch

10 Arm Circles / Direction
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys

Wall Slides: https://www.youtube.com/watch?v=YqNASYjJoLU

Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU

Categories: WOD

Previous Post:

«

Next Post:

»