CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 5:
100m Run
50m Farmers Carry
– Rest 1:00
AMRAP 5:
100m Run
8 DB Deadlift Up-Downs
*Substitutions:
— If you cannot run, sub 40 mountain climbers.
— Perform 12 weighted DB lunges in place instead of farmers carry.
— Use single or double dumbbells as available for this workout.
ZERO EQUIPMENT VERSION:
AMRAP 5:
100m Run
20 Alt. Hands-to-Elbows Plank
– Rest 1:00
AMRAP 5:
100m Run
15 Good Mornings
10 Reverse Alternating Lunges
Substitutions:
— If you cannot run, sub 40 mountain climbers
— Use a filled up backpack if available.
DB Deadlift Up-Downs: https://www.youtube.com/watch?v=f462Gs9LqVU
Hands-to-Elbows Plank: https://www.youtube.com/watch?v=sD0XSVimBJI
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
20 Weighted Single Leg Calf Raises
20 Weighted Single Leg Glute Bridges
ZERO EQUIPMENT ACCESSORY:
3 Sets:
30 Unweighted Single Leg Calf Raises
20 Single Leg Glute Bridges / Leg
STRETCHING
3 Rounds:
:30 Calf Stretch / Leg*
:30 Wrist Extension Stretch
*Use an object to hold
Single Leg Calf Raise: https://www.youtube.com/watch?v=uhLjADhUxFM
Single Leg Glute Bridge: https://www.youtube.com/watch?v=AQUbWzAy8rQ
Wrist Extension Stretch: https://www.youtube.com/watch?v=cnuBSIWReSc