20200427

CrossFit North Reston – CrossFit

Announcement

Thank you for participating in our recent poll regarding Zoom class times. With your input, we’ve decided to modify our schedule. See you soon!

9AM Virtual CrossFit (Saturdays)


https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Push-up to Down Dog

5 Reverse Lunge / Side

10 Jump Squats
Push-up to Down Dog: https://www.youtube.com/watch?v=c2HWDvc2f7U

Metcon

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

5 Rounds:

22 Lunge Thruster

11 DB Floor Press / arm

ZERO EQUIPMENT VERSION:

5 Rounds:

22 Lunge Thruster

22 Push-ups

*If available use a loaded backpack for zero equipment version

20:00 Time Cap
If you have a barbell at home, perform the lunge thrusters and floor press at 75/55

Lunge Thruster: https://www.youtube.com/watch?v=Fjn40IhvsG4

Single Arm DB Floor Press: https://www.youtube.com/watch?v=10dVgGKx6ik

Accessory & Stretching

Metcon (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

10 Alt. Renegade Rows

15 Weighted Sit-ups

ZERO EQUIPMENT ACCESSORY:

3 Sets:

:30 Side Plank / Side

20 Sit-ups

20 Flutter Kicks

STRETCHING:

3 Sets:

14 Alternating Windmills

:30 Doorway Stretch / Side

14 Around the Worlds w/ PVC, Band, Swiffer, etc.
Renegade Row: https://www.youtube.com/watch?v=wTqlJ0aoJlM

Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g

Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw

Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw

Around the World: https://www.youtube.com/watch?v=bHHT3RMQ0pI