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