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:
20 Alternating Single Leg V-up
10 Alternating Lateral Lunges
10 DB Press / Side or 10 Push-ups
Single Leg V-Up: https://www.youtube.com/watch?v=8WaDzRANv94
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Metcon
Metcon (Time)
@CFNR VERSION
For Time:
45-30-15
Front Squat 75/55
30 -20 -10
Toes-to-Bar
MINIMAL EQUIPMENT VERSION:
For Time:
45-30-15
Goblet Squat
V-ups or Tuck ups
ZERO EQUIPMENT VERSION:
For Time:
45-30-15
Jump Squats
Sit-ups
*For the @CFNR Version, you’ll do 45 Front Squats, 30 T2B, 30 Front Squats, 20 T2B, etc.
V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4
Tuck Ups: https://www.youtube.com/watch?v=NBwz02SXl6Q
Jump Squats: https://www.youtube.com/watch?v=87ynaOgFplw
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
25 Lateral Step-ups / Leg
5 Single Arm DB Front Squat / Side
STRETCHING:
3 Sets:
5 Scorpion Stretch / side
:30 Reverse Plank
Lateral Step-up: https://www.youtube.com/watch?v=e_zx8hSKWek
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Reverse Plank Hold: https://www.youtube.com/watch?v=uUEKLhpJd1Q