20200703

CrossFit North Reston – CrossFit

Announcement

Because of today’s federal holiday, we have abbreviated our schedule for today. Join us at Noon to do this classic CrossFit girl WOD!

In observance of the 4th of July, we will be closed tomorrow (Saturday).

Warm-up

Warm-up (No Measure)

3 Rounds

Run 100m

10 Arm Circles / direction

10 RDLs

5 Inchworms, no push-up

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run Substitutions if you’re at home:

Row 500m

Bike 1000m

120 Double Unders

240 Single Unders

120 High Knees

80 Jumping Jacks

If you’re at home, you can substitute object bent over rows for pull ups.

Accessory & Stretching

Metcon (No Measure)

ACCESSORIES AND STRETCHING FOR EVERYONE:

3 Sets:

50 Russian Twists

100 Flutter Kicks

STRETCHING:

3 Sets:

:30 Alternating Windmills

:30 Arm Swings Front to Back

:30 Russian Baby Makers

:30 Calf stretch (:15/leg)
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Russian Baby Makers: https://www.youtube.com/watch?v=GiKENv5Rgqg

Categories: WOD

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