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.
We can’t wait to see you!
Warm-up
Warm-up (No Measure)
2 Sets:
10 Leg Swings / Side
10 Good Mornings
10 Air Squats
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AT CFNR WOD
AMRAP 20:
10 Front Squats
60 Double Unders
8 Push Jerks
20 Toes to Bar
6 Power Snatch
10 Box Jump Overs
95/65
ZERO EQUIPMENT/ HO VERSION:
AMRAP 18:
20 Jumping Lunges
30 Lying Toes-to-Bar
30 Up-Downs
60 Mountain Climbers
**If you are using a barbell, complete the front squats, front rack lunges, and OH squats at 95/65.
**If you are in the gym, you may choose to do lying toes-to-bar OR toes-to-bar on the rig.
Lying Toes to Bar: https://www.youtube.com/watch?v=d5yQMplTevU&t=117s
DB OH Squat: https://www.youtube.com/watch?v=azumEfnk-GI
Jumping Lunges: https://www.youtube.com/watch?v=6SFgE2_og_s
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
Accumulate:
100 Weighted or Unweighted Glute Bridges
*Every minute on the minute perform 10 sit-ups.
STRETCHING:
On a 5:00 Clock
:30 Standing Forward Fold
:30 Downward Dog
:30 Upward Dog
Upward Dog/Seal Pose: https://www.youtube.com/watch?v=eln0jlSQkI0