20200327


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

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *


Previous Post:

«

Next Post:

»