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