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