CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (Time)
MINIMAL EQUIPMENT VERSION:
10-9-8-7-6-5-4-3-2-1
DB Thrusters
DB Power Cleans
DB Strict Press
Substitutions:
— If you have only a single DB, then perform equal reps on both arms for the power clean and strict press. Ex: In the “”10″” round you will perform 10 reps on the left and 10 reps on the right.
— Or you can hold a single DB with both hands and perform reps as written.
ZERO EQUIPMENT VERSION:
15-14-13-12-10-9-8-7-6-5
Squat + Lunge Left + Lunge Right
Tuck Jump
Narrow Grip Push-up
Tuck Jump: https://www.youtube.com/watch?v=jNuaFm7Z2Ns
Narrow Grip Push-up: https://www.youtube.com/watch?v=av5zfxzSFEc
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
3 Sets:
:30 Single DB Tricep Extensions
:30 DB Floor Press
:30 DB Alt. Single Leg Deadlift
– :30 Rest
ZERO EQUIPMENT ACCESSORY:
3 Sets:
:30 Close Grip Push-up
:30 Push-up Plank Hold Halfway Down
:30 Alt. Single Leg Deadlift
– :30 Rest
STRETCHING
3 Sets:
:30 Pigeon Stretch / Side
5 Thoracic Rotation / Side
5 Cat/Cow Stretch
DB Tricep Extension: https://www.youtube.com/watch?v=ntBjdnckWgo
DB Floor Press: https://www.youtube.com/watch?v=i_URJN83nys
Single Leg Deadlift: https://www.youtube.com/watch?v=b9bHy3ojQWA
Thoracic Rotation: https://www.youtube.com/watch?v=twGnMnUapA