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:
30 Russian Twist
20 Toe-Touch to Jump
10 Air Squats
Russian Twist: https://www.youtube.com/watch?v=JyUqwkVpsi8
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
15 Weighted Abmat Sit-ups
30 DB Walking Lunges
30 DB Swings
ZERO EQUIPMENT VERSION:
AMRAP 15:
15 Straight Legged Sit-ups
30 Reverse Lunge
30 Up-Downs
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0
Up Down (burpee with no push-up): https://www.youtube.com/watch?v=pUzd9bwrrZM
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
3 Sets:
12 Split Squats Each Leg
12 Supermans
STRETCHING:
5 Sets:
:30 Calf Stretch Each Leg
:30 Scorpion Stretch
DB Split Squat: https://www.youtube.com/watch?v=WLeh4V7n4ow
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk