CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (Time)
MINIMAL EQUPIMENT VERSION:
For Time:
5 Rounds of “Modified Cindy”
15 Single Arm DB or KB Power Cleans / Arm
4 Rounds of “Modified Cindy”
12 Single Arm DB or KB Power Cleans / Arm
3 Rounds of “Modified Cindy”
9 Single Arm DB or KB Power Cleans / Arm
2 Rounds of “Modified Cindy”
*1 Round of “Modified Cindy”
5 Single DB Sumo Deadlift High Pull
10 Push-ups
15 Air Squats
ZERO EQUIPMENT VERSION:
For Time:
5 Rounds of “No Gear Cindy”
15 Tuck Jumps
4 Rounds of “No Gear Cindy”
12 Tuck Jumps
3 Rounds of “No Gear Cindy”
9 Tuck Jumps
2 Rounds of “No Gear Cindy”
*1 Round of “No Gear Cindy”
5 Tuck-ups*
10 Push-ups
15 Air Squats
*If you have a backpack available, fill it up and perform 5 Sumo Deadlift High Pulls with backpack.
Single DB/KB Sumo Deadlift High Pull: https://www.youtube.com/watch?v=A02TcrnG3Jc
Single Arm DB/KB Power Clean: https://www.youtube.com/watch?v=ukI1RDMkrWY
Tuck-ups: https://www.youtube.com/watch?v=obVuc0wZoss
Accessory & Stretching (No Measure)
MINIMAL EQUPIMENT ACCESSORY:
3:00 Max DB Side Bends
2:00 Max DB Bent Over Row
1:00 Max DB Curl-to-Press
ZERO EQUPIMENT ACCESSORY:
3:00 Max Alternating Single Leg Deadlift
2:00 Plank T Rotation
1:00 Max Curl-to-Press with Object
Curl to Press (use 1 or 2 DB/KBs): https://www.youtube.com/watch?v=zdQOmPMGjOY
Single Leg Deadlift: https://www.youtube.com/watch?v=HtHxnWmMgzM
Plank T Rotation: https://www.youtube.com/watch?v=slPGiAXQ-5E
STRETCHING:
5:00 For Quality:
:30 Couch Stretch / side
:30 Downward Dog
Couch Stretch: https://www.youtube.com/watch?v=eoPmgjyj9-Q
Downward Dog: https://www.youtube.com/watch?v=eavv5wGDS_U