CrossFit North Reston – CrossFit
Stuck at Home Option
Metcon (AMRAP – Rounds and Reps)
MINIMAL EQUIPMENT VERSION:
AMRAP 15:
10 DB Bent Over Row (hold with both hands, 1 bell per hand)
20 Seated Leg Raises over DB
5 DB Strict Press / arm
ZERO EQUIPMENT VERSION:
AMRAP 15:
20 Quadruped Alt. Knee-to-Elbow
20 Seated Leg Raises Over Object
10 Pike Push-ups or Push-ups
Bent Over Row: https://www.youtube.com/watch?v=TbcCeguuv_4
Seated Leg Raises Over DB: https://www.youtube.com/watch?v=EvleorZT7wU
Quadraped Knee to Elbow: https://www.youtube.com/watch?v=ZdO-DAx3sJU
Pike Push Up: https://www.youtube.com/watch?v=vmpXeWlnHFo
Accessory & Stretching (No Measure)
MINIMAL EQUIPMENT ACCESSORY:
5:00 DB Side Bends
ZERO EQUIPMENT ACCESSORY:
5:00 Plank Hold*
*Every :60 starting at 0:00 complete 20 bicycle crunches.
STRETCHING
3 Sets:
:30 Forward Bend (toe touch)
:30 Scorpion Stretch
:30 Supermans
DB Side Bend: https://www.youtube.com/watch?v=UUQHeBRE_Wo
Bicycle Crunches: https://www.youtube.com/watch?v=9FGilxCbdz8
Scorpion Stretch: https://www.youtube.com/watch?v=tr_3bJ_yyEk
Supermans: https://www.youtube.com/watch?v=gCNx4X2TScA