CrossFit North Reston – CrossFit
Announcement
Join us for class this morning at 9am! https://zoom.us/j/867413420?pwd=eVdtdUZtZ0E5eWRuaXlFTysyZ2U0QT09
Remember to register for the United in Movement Challenge and enter your scores when you complete the WOD!
https://competitioncorner.net/events/3773
If you are registered, all scores are due by tonight at 8PM.
This week’s challenge: Enter 5 or more “United in Movement” scores into Wodify this week and get entered into our drawing on Sunday!
Warm-up
Warm-up (No Measure)
AMRAP 5:
10 Lateral Jumps over line
10 Air Squats
10 Burpees
United in Movement Challenge WOD
Metcon (AMRAP – Reps)
COMPETE VERSION:
AMRAP 10
2-4-6-8… etc…
Single-arm Alternating Devil Press
30 Double-unders
M: 50 lb. dumbbell
F: 35 lb. dumbbell
MOVE HARD VERSION:
AMRAP 10
1-2-3-4… etc…
Wall Walks
30 Double-unders
JUST MOVE VERSION:
1-2-3-4… etc…
Inchworm Push-up
30 Single-unders (or hops/penguin jumps)
This workout begins with the athlete standing tall. At the start of the clock, the athlete may begin performing their ascending movement. After each round of devil press, the athlete must perform 30 double-unders or single-unders (or hops, if no rope) before they can go onto the next round. Each round, the first movement increases in repetitions, whereas the jumping movement will always be 30 repetitions. Athletes will continue to move through the repetition increasing every round until they reach the 10 min mark.
The athlete score will be the total number of repetitions completed within the 10 minute time cap.
Single Arm Devil’s Press: https://www.youtube.com/watch?v=l6_aD2IWEEA
Wall Walk: https://www.youtube.com/watch?v=NK_OcHEm8yM
Inchworm Push Up: https://www.youtube.com/watch?v=2OFMP_LhcB8
Accessory & Stretching
Metcon (No Measure)
MINIMAL AND ZERO EQUIPMENT ACCESSORY:
50 Flutter Kicks
20 Deck Squats
50 Flutter Kicks
STRETCHING:
3 Sets:
:30 Calf Stretch / Side
:30 Doorway Stretch / Side
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw