20200317


CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Distance)

“Death by 10 Meters*

On an ascending clock:

0:00 – 1:00 10m Run

1:00 – 2:00 20m Run

2:00 – 3:00 30m Run

3:00 – 4:00 40m Run

*Set up cones or markers 10m apart. Minute 1 run the 10m; Minute 2 10m down and 10m back.

**Continue sequence until you can no longer perform the distance within that minute.
Record the longest distance that you complete in the allotted time.

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

12 Single Arm DB Arnold Press / Side

12 Single Arm DB Hammer Curl / Side

ZERO EQUIPMENT ACCESSORY:

5 Sets:

12 Push-ups

12 Object Hammer Curls (water bottles, gallon jugs, bags of rice, etc.)

STRETCHING:

3 Rounds (For Quality):

5 Cat/Cow Stretch (slow)

:30 Pigeon Pose / side

10 dislocates with towel, band, Swiffer, etc.

Arnold Press: https://www.youtube.com/watch?v=6Z15_WdXmVw

Hammer Curl: https://www.youtube.com/watch?v=LZhFsA9pPAk

Categories: WOD

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