CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (Time)
MINIMAL EQUIPMENT VERSION
For Time:
50 Alternating DB Power Snatches
40 Sit-ups
30 Push-ups on DBs
40 KB or DB Swings
50′ DB OH Walking Lunge (1 or 2 DBs)
ZERO EQUIPMENT VERSION
For Time:
50 Burpees
40 Sit-ups
30 Push-ups
40 Toe Touch + Jump
100′ Walking Lunge with Overhead Reach
DB Swing: https://www.youtube.com/watch?v=uB-fq0HqGK0
DB OH Walking Lunge: https://www.youtube.com/watch?v=J3DxelcaaMU
Toe Touch + Jump: https://www.youtube.com/watch?v=0fSPofh7PPI
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
5 Sets:
:30 Alternating DB Bicep Curls
:30 Single DB Tricep Extension
:30 DB Side Bends Right
:30 DB Side Bends Left
ZERO EQUPIMENT ACCESSORY:
5 Sets:
:30 Bicep Curls with Object
:30 Tricep Extension with Object
:30 Russian Twists
DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
STRETCHING
Stretching:
3 Sets:
5 Scorpion Stretch / side
:30 Table Top Hold
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Table Top Hold: https://www.youtube.com/watch?v=nWaOi23tXeA