CrossFit North Reston – CrossFit
Remember to register for the United in Movement Challenge and enter your scores when you complete the WOD!
Watch the live announcement of tomorrow’s WOD at 6PM tonight with Pat Vellner and Brent Fikowski on Instagram Live @unitedinmovement
This week’s challenge: Enter 5 or more “United in Movement” scores into Wodify this week and get entered into our drawing on Sunday!
United in Movement Challenge WOD
Metcon (AMRAP – Reps)
FOR ALL DIVISIONS
7:00 of line-facing burpees
Prior to the workout the athlete must mark 2 parallel lines on the floor, with a 6 inch distance between them. This workout begins with the athlete standing tall facing the parallel lines. On go, the athlete may begin performing line-facing burpees, as many repetitions as possible in 7 minutes.
The Line-Facing Burpee begins with the athlete standing tall. Next, the athlete may step or jump back, with their hands, chest and feet on the ground, completely behind the line closest to them. The athlete will then arrive at standing, by stepping or jumping up. Then, with both feet clearly behind the line closest to them, with a two foot take off, the athlete must jump completely over both lines to clear the 6 inch distance. This is when the rep is complete. Between each rep, the athlete shall step or jump back behind the line closest to them where they originated the burpee. If the athlete does not completely clear the marked lines or makes contact with a line at any point of the jump, this will be a no-rep, and the athlete must reattempt the jump portion. The “Just Move” division is allowed to step over the 6 inch mark.
Accessory & Stretching
Metcon (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
12 DB Curl-to-Press
12 Single DB Skull Crushers
12 Alt. Windmills
ZERO EQUIPMENT ACCESSORY:
30 Steps Quadruped Crawl Forward & Backward
12 Alt. Unweighted Windmills
12 Object Curl-to-Press
On a 5:00 Clock:
Practice splits – do your best!
Curl to Press (use 1 or 2 DB/KBs): https://www.youtube.com/watch?v=zdQOmPMGjOY
Skull Crusher: https://www.youtube.com/watch?v=i6mAN-Cw3Eo
Alternating Windmills: https://www.youtube.com/watch?v=o7j1QJJLEfw
Quadruped Crawl: https://www.youtube.com/watch?v=8y-C1wUb-3c