CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 20:
25 Single Arm DB Swings / Arm
75 Flutter kicks
50 Alt. Lateral Lunge
ZERO EQUIPMENT VERSION
AMRAP 20:
400m Run
75 Flutter Kicks
50 Alt. Lateral Lunge
Substitutions:
— If you cannot run, then sub 50 mountain climbers
Single Arm DB Swing: https://www.youtube.com/watch?v=tlNtlo4bC2E
Flutter Kick: https://www.youtube.com/watch?v=CNXw1xwrI3g
Lateral Lunge: https://www.youtube.com/watch?v=gwWv7aPcD88
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
4 Sets:
:45 DB Split Squat Left
:45 DB Split Squat Right
– :30 Rest
ZERO EQUIPMENT ACCESSORY:
4 Sets:
:60 1 Good Morning + 1 Air Squat*
*Hold object if available.
STRETCHING
4 Rounds for Quality:
:30 Downward Dog
10 Lateral Leg Swings / Side
30′ Crab Walk
DB Split Squat (can also hold 1 DB like goblet): https://www.youtube.com/watch?v=WLeh4V7n4ow
Lateral Leg Swing: https://www.youtube.com/watch?v=YHGnxm65TMo
Crab Walk: https://www.youtube.com/watch?v=Xwcbm93mM-o