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:
:45 High Knees
:45 Up-Downs
:45 Air Squats
:45 Jumping Jacks
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Metcon
Metcon (AMRAP – Rounds and Reps)
@CFNR VERSION:
3 Sets:
AMRAP 5:
10 Power Cleans (95/65)
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
– Rest 1:00 btw. AMRAPs.
MINIMAL EQUIPMENT VERSION:
3 Sets:
AMRAP 5:
10 DB Power Cleans
10 DB Hang Power Cleans
10 DB Push Press
– Rest 1:00 btw. AMRAPs.
ZERO EQUIPMENT VERSION:
3 Sets:
AMRAP 5:
25 Strict Burpees
25 Jumping Squats
:60 Side Plank Each Side
– Rest 1:00 btw. AMRAPs
Pick up where you left off with each AMRAP.
Accessory & Stretching
Metcon (No Measure)
EVERYONE’S ACCESSORIES:
3 Sets:
1:00 Plank Hold
1:00 Glute Bridges
80 Flutter Kicks
STRETCHING:
On a 5:00 Clock:
25 Shoulder Taps
50′ Bear Crawl
5 Handstand Kick-ups or pike push ups
1 Wall Walk