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:
10 Upward Dog to Downward Dog
10 Alternating Scorpion Stretch
10 Arm Circles Forward
10 Arm Circles Backward
100m Jog or :30 High Knees in Place
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
5 Sets
AMRAP 3/1:00 Rest
10/6 Handstand Push-ups
10 Burpees
Max Push-ups w/ time remaining.
MINIMAL EQUIPMENT VERSION:
5 Sets:
AMRAP 3/1:00 Rest
10/6 Handstand Push-ups
10 Burpees
Max Push-ups w/ time remaining.
ZERO EQUIPMENT VERSION:
5 Sets:
AMRAP 3/1:00 Rest
10/6 Handstand Push-ups or Hand Release Push-ups
10 Burpees
Max Push-ups w/ time remaining.
*Scale number of HSPU or modify the movement to seated DB Press or Pike Push-ups
Accessory & Stretching
Metcon (No Measure)
@CFNR & MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
:60 DB Pull Overs
:30 DB Bent Over Rows / Arm
:60 DB Shrugs
ZERO EQUIPMENT ACCESSORY:
3 Sets:
:60 Shoulder Taps
:30 Split Squats / Side
:60 Flutter Kicks
STRETCHING:
3 Sets
0:30 Door Stretch / arm
0:30 Puppy Dog Stretch
DB Pullover: https://www.youtube.com/watch?v=Mcrh83gJac8
DB Shrugs: https://www.youtube.com/watch?v=g6qbq4Lf1FI
Shoulder Taps: https://www.youtube.com/watch?v=QOCn3_iOAro
DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g