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 Reverse Lunges
10 Push-ups
:30 Handstand Hold or Plank Hold
Metcon
Metcon (Time)
@CFNR & MINIMAL EQUIPMENT VERSION:
For Time:
1 Round:
30 DB Facing Burpees
30 Alternating DB Snatch
—
2 Rounds:
20 Lateral Burpees Over DB
20 Alternating DB Snatch
—
3 Rounds:
10 Burpees
10 Alternating DB Snatch
ZERO EQUIPMENT VERSION:
For Time:
AMRAP 3
30 Burpees:
30 Jumping Lunges
– Rest 1:00
AMRAP 4:
30 Mountain Climbers
30 Sit-ups
– Rest 1:00
AMRAP 5:
20 Burpees
20 Jumping Lunges
20 Mountain Climbers
20 Sit-ups
Accessory & Stretching
Metcon (No Measure)
@CFNR & MINIMAL EQUIPMENT ACCESSORY:
AMRAP 6:
10 DB Upright Row / Side
10 DB Strict Press / Side
10 DB Bicep Curls/ Side
ZERO EQUIPMENT ACCESSORY:
AMRAP 6:
10 Pike Push-ups
:30 Hollow Hold
:30 Wall Sit
STRETCHING:
3 Sets:
10 Downward Dog to Upward Dog
10 Plank T Rotation
0:30 Seated Forward Fold
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0
Downward Dog to Upward Dog: https://www.youtube.com/watch?v=1N5Di9l84Uc
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E