20200321


CrossFit North Reston – CrossFit

Stuck at Home Option

Metcon (Time)

MINIMAL EQUIPMENT VERSION:

5 Rounds:

50 Double Unders or 100 Single Unders

10 DB Cluster*

50 Double Unders or 100 Single Unders

– Rest 2:00 btw. rounds

*DB weight should feel moderate to heavy. You should be able to complete this in 1-2 sets each round.

ZERO EQUIPMENT VERSION:

5 Rounds:

20 Jumping Jacks

10 Burpee + Air Squat*

40 Mountain Climbers

– Rest 2:00 btw. rounds

*Perform 1 burpee + 2 air squats

Enter total time when finished (rest included).
DB Cluster: https://www.youtube.com/watch?v=uiKyT6_7bho

DB Cluster (with 1 DB): https://www.youtube.com/watch?v=NbDylRm5SKk

Accessory & Stretching (No Measure)

MINIMAL EQUIPMENT ACCESSORY:

5 Sets:

10 Single Arm DB Strict Press / Arm

ZERO EQUIPMENT ACCESSORY:

5 Sets:

5 HSPU Negatives (as slow as possible. Aim for :03-:05 descent) – OR – Tempo Push ups with same time on descent

STRETCHING:

3 Sets:

:60 Couch Stretch / Leg

:30 Lax Ball Roll / Foot

:30 Lax Ball Roll / Calf”

Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q

Lax Ball Roll/Calf: https://www.youtube.com/watch?v=62QO9zws7yE

Categories: WOD

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