CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (Time)
MINIMAL EQUPIMENT VERSION:
On a 26:00 Clock:
From 0:00-3:00:
200m Run
5 Single Arm DB Thrusters / Arm (Moderate Weight)
From 3:00-7:00:
10 Single Arm DB Thrusters / Arm
300m Run
From 7:00-10:00:
200m Run
10 Single Arm DB Deadlift / Side (Moderate Weight)
From 10:00-14:00:
15 Single Arm DB Deadlift / Side
300m Run
From 14:00-18:00:
400m Run
20 Burpee Over DB
From 18:00-26:00:
10 Single Arm DB Thruster / Arm
10 Single Arm DB Deadlift / Arm
600m Run
ZERO EQUIPMENT VERSION:
On a 26:00 Clock:
From 0:00-3:00:
200m Run or 40 Mountain Climbers
5x 1 Air Squat + 1 Push-up
From 3:00-7:00:
10x 1 Air Squat + 1 Push-up
300m Run or 80 Mountain Climbers
From 7:00-10:00:
200m Run or 40 Mountain Climbers
10 Quadreped Knee to Elbow / Side
From 10:00-14:00:
15 Quadreped Knee to Elbow / Side
300m Run or 80 Mountain Climbers
From 14:00-18:00:
400m Run or 100 Mountain Climbers
20 Burpee
From 18:00-26:00:
20 1 Air Squat + 1 Push-up
20 Quadreped Knee to Elbow / Side
600m Run or 140 Mountain Climbers
Enter time that you finish the entire workout.
Single Arm DB Thruster: https://www.youtube.com/watch?v=ZFwvIyUx5PQ
Single Arm DB Deadlift: https://www.youtube.com/watch?v=S08bTrP7uFQ
Quadraped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
:30 DB Bent Over Row Left
:30 DB Bent Over Row Right
:30 DB Floor Press
ZERO EQUIPMENT ACCESSORY:
3 Sets:
Max Unbroken Push-up
Rest :90
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
STRETCHING:
2 Sets:
:60 Calf Stretch / side
10 Lateral Leg Swing / side
10 Samson Lunge/ leg
Samson Lunge: https://www.youtube.com/watch?v=QBkMUpXWTko
Lateral Leg Swing: https://www.youtube.com/watch?v=YHGnxm65TMo