20200322


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

Categories: WOD

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