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