CrossFit North Reston – CrossFit
Announcement
Attempt #2 for Fairfax schools starts this week and we know this will alter your daily schedule. Vote for when Virtual Zoom Class works for you! Go to our member’s only Facebook page to let us know by participating in our poll! The poll will remain open until Wednesday night, so take your time in responding.
For now, join us at these times:
9AM Virtual CrossFit (Monday – Saturday)
https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Noon Virtual CrossFit (Monday – Friday)
https://zoom.us/j/831864415
5PM Virtual CrossFit (Monday – Friday)
https://zoom.us/j/438964011
8PM ROMWOD (Everyday)
https://zoom.us/j/665364559?pwd=U0F5THVIT1R4NTV5N3pBV0NCTFVZZz09
Warm-up
Warm-up (No Measure)
3 Rounds:
30 Flutter Kicks
20 Mountain Climbers
10 Tuck Jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 20:
8 V-ups
10 DB Hang Clean and Jerks*
50 Double Unders or 100 Singles
*5 reps left and 5 reps right
ZERO EQUIPMENT VERSION:
AMRAP 20:
10 V-ups
10 Air Squats
10 Alt. Reverse Lunges
40 Lateral Line Hops (side to side)
V-up: https://www.youtube.com/watch?v=7UVgs18Y1P4
DB Hang C&J: https://www.youtube.com/watch?v=oTisL4CE8Bo
Accessory & Stretching
Metcon (No Measure)
MINIMUM EQUIPMENT ACCESSORY:
3 Sets:
20 Goblet Squats
20 Bicycle Crunches
10 DB Pullovers
ZERO EQUIPMENT ACCESSORY:
3 Sets:
20 Air Squats (hold object if you can find one)
20 Bicycle Crunches
5 Inchworms without Push-up
STRETCHING:
3 Sets:
:30 Calf Stretch / Side
:30 Standing Forward Fold
:30 Couch Stretch / Side
Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8
DB Pullover: https://www.youtube.com/watch?v=Mcrh83gJac8
Standing Forward Fold: https://www.youtube.com/watch?v=Y78BjkuhH5o
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q