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