20200708

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

Categories: WOD

Previous Post:

«

Next Post:

»