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 5:
100m Run
10 Single Leg RDL / Side
10 Supermans
Single Leg RDL: https://www.youtube.com/watch?v=GoKjrvJi-Iw
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA
Metcon
Metcon (Time)
@CFNR VERSION:
For Time:
3 Rounds:
800m Run
150 Double Unders
15 Deadlifts 155/105
MINIMAL EQUIPMENT VERSION:
For Time:
3 Rounds:
800m Run
150 Double Unders
30 DB Deadlifts
ZERO EQUIPMENT VERSION:
For Time:
3 Rounds:
800m Run
75 Jumping Jacks or Lateral Line Hops
30 Bodyweight Good Mornings
800m Run Substitutions:
Row 1000m
Bike 2000m
240 Double Unders
480 Single Unders
240 High Knees
160 Jumping Jacks
DB Deadlift: https://www.youtube.com/watch?v=JNpUNRPQkAk
Accessory & Stretching
Metcon (No Measure)
MINIMAL OR ZERO EQUIPMENT ACCESSORIES:
Accumulate:
50 DB Strict Upright Rows
50 DB Tricep Extensions
STRETCHING:
3 Sets:
:30 Leg Swing Each Leg
:30 Spiderman Stretch
:60 Couch Stretch / Leg
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0
DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo
Alternating Spiderman Stretch: https://www.youtube.com/watch?v=dG9lniL65wU
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q