CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (Time)
MINIMAL EQUIPMENT VERSION
5 Rounds:
Run 400m*
16 Alternating DB Snatches
10 DB Strict Press / Arm
*Substitute row 500m/400m as needed. If you cannot run then perform 50 walking lunges.
Dumbbell weight should feel moderate; you can push-press as needed.
ZERO EQUIPMENT VERSION
5 Rounds:
400m Run*
15 Hand Release Push-ups
10 Pistols / Leg
*Substitute row 500m/400m as needed. If you cannot run then perform 50 walking lunges.
PISTOL & SCALING: https://www.youtube.com/watch?v=pMCMZN3fj_A
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY
3 Sets:
10 Strict DB Upright Row / arm
5 DB Single Leg Deadlift / leg
ZERO EQUIPMENT ACCESSORY
3 Sets:
20 PVC/broomstick Slow Cuban Presses
20 PVC/broomstick Good Mornings Stagger Stance Left Foot Forward
20 PVC/broomstick Good Morning Staggered Stance Right Foot Forward
DB Upright Row: https://www.youtube.com/watch?v=VtCGdQti7c0
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA
Cuban Press: https://www.youtube.com/watch?v=3bBXqFivnn8
Staggered Stance Good Morning: https://www.youtube.com/watch?v=Fu_mFEutaH0
STRETCHING
3 Sets For Quality:
:30 Doorway Stretch / side
5 Thoracic Rotation / side
Doorway Stretch: https://www.youtube.com/watch?v=bN6v5HcHIEw
Thoracic Rotation: https://www.youtube.com/watch?v=twGnMnUapAs