20200320


CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (No Measure)

MINIMAL EQUIPMENT VERSION:

On a 19:00 Clock:

From 0:00-5:00

100m Run

30 DB or KB Swings

100m Run

From 5:00-12:00

200m Run

25 Double DB or KB Bent Over Row*

200m Run

From 12:00-19:00

400m Run

20 DB or KB Swings

20 Double DB or KB Bent Over Row*

*You can also hold a single DB/KB with two hands.

ZERO EQUIPMENT VERSION:

On a 19:00 Clock:

From 0:00-5:00

100m Run

60 Glute Bridges

100m Run

From 5:00-12:00

200m Run

30 Double Knee Tuck in Plank

200m Run

From 12:00-19:00

400m Run

20 Single Leg Glute Bridges / Leg

30 Double Knee Tuck in Plank
Tuck in Plank: https://www.youtube.com/watch?v=_fcw-aXFdSc

DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0

Single Leg Glute Bridge: https://www.youtube.com/watch?v=3NXv0Nany-Q

Do your best to estimate the distance of these runs. Google Maps is a great resource. Check out videos on FB and Insta stories for a demo 🙂

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

3 Sets:

15 KB Curl-to-Press

20 KB Floor Press*

*Single KB or DB and holding with two hands on both.

ZERO EQUIPMENT ACCESSORY:

3 Sets:

15 Object Curl-to-Press

20 Object Floor Press

*Single object, holding with two hands

STRETCHING:

2 Sets:

:30 Calf Stretch / Side

:30 Leg Swings / Side

KB curl-to-press: https://www.youtube.com/watch?v=zdQOmPMGjOY

KB floor press: https://www.youtube.com/watch?v=i_URJN83nys

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»