20200325


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

Categories: WOD

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