CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (AMRAP – Reps)
MINIMAL EQUIPMENT VERSION:
EMOM 15:
1) :45 Max Double Unders
2) :45 Max Weighted Sit-ups
3) :30 Max Alt. DB Bent Over Row
ZERO EQUIPMENT VERSION:
EMOM 15:
1) :45 Max Jumping Jacks
2) :45 Max Sit-ups
3) :30 Plank to Kick Through
Enter total number of reps for DU, sit-ups, and row – all added together. You will have one number as your score.
Plank to Kick Through: https://www.youtube.com/watch?v=DlX5x7xzHMM
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
40 DB Bicep Curls (20 / Arm)
20 DB Split Squats (10 / Leg)
ZERO EQUIPMENT ACCESSORY:
3 Sets:
40 Object Bicep Curls (20 / Arm)
20 Rear Foot Elevated Split Squat (10 / Leg)
STRETCHING:
:60 Seated Straddle Stretch Reach (Left)
:60 Seated Straddle Stretch Reach (Right)
:60 Seated Straddle Stretch Reach (Forward)”
DB Split Squat: https://www.youtube.com/watch?v=zdoyaLKm-Dk
Rear Foot Elevated Split Squat: https://youtu.be/7Aqeb8UHl4k
Seated Saddle Stretch: https://www.youtube.com/watch?v=yMLlEYMhYjA