20200316

CrossFit North Reston – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Couch Stretch/Side

Then

2 Rounds

10 Cal Row

10 Kettlebell Swings

10 KB Goblet Squat

Weightlifting

Clean (6 x 2 @ 85%)

Record weight used

Metcon

Metcon (Time)

10-14-18

Deadlift (135/95)

Double DB Reverse Lunge (50/35s)

3:00 Rest

18-14-10

Deadlift (135/95)

Double DB Reverse Lunge (50/35s)
Post total time

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

1 Round:

30 Deck Squats

30 DB Power Snatch

2 Rounds:

20 Deck Squats

20 DB Power Snatches

3 Rounds:

10 Deck Squats

10 DB Power Snatches

NO EQUIPMENT VERSION:

1 Rounds:

30 Deck Squats

20 Jump-to-Target

2 Rounds:

20 Deck Squats

20 Jump-to-Target

3 Rounds:

10 Deck Squats

10 Jump-to-Target
Deck squat demo: https://www.youtube.com/watch?v=GZtAHVbSbI0

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 DB Row / Arm

15 DB Shrugs

ZERO EQUIPMENT ACCESSORY:

Accumulate 3:00 in a Handstand Hold (free or wall)

STRETCHING:

3-5 Sets:

5 Table Top Pose (w/ :05 pause)

5 Samson Stretch / leg

5 Thoracic Rotation / side

Table Top: https://www.youtube.com/watch?v=nWaOi23tXeA

Thoracic Rotation: https://www.youtube.com/watch?v=twGnMnUapAs

Categories: WOD

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