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