Thursday Workout: AMRAP 20, HS work

Check out the photo album from our July 4 WOD HERE (or click on pic below)!

Also, please RSVP HERE to our 7 Year Anniversary Party!  We need numbers for food, so please RSVP as soon as you can.  We hope that you all can make it!

crossfit-charlottesville_0358

WOD

Level 1

AMRAP 15:

  • Row x 15 Calories
  • Russian Kettlebell Swing (40/25) x 15
  • Abmat Sit-up x 15
  • Wall Ball (12/8) x 15

Level 2

AMRAP 20:

  • Row x 20 Calories
  • Kettlebell Swing (53/35) x 20
  • Abmat Sit-up x 20
  • Wall Ball (20/14) x 20

CASH OUT

Handstand Work

  • L3: 3 x 20 Shoulder Taps (10/side), rest 60-90 seconds between sets
  • L2: 3 x 30 Second Handstand Hold (belly to wall), or if you cannot hold for 30 seconds 3 x max effort handstand hold.
  • L1: 3 x 30 second straight arm plank.

ANNOUNCEMENTS

  1. Fridays After Five: July 8 – see you there!
  2. CF CVILLE 7 Year Anniversary Party!!  RSVP HERE – we need numbers for food : )
  3. Ladies Night – WOD and Wine: July 22
  4. Yoga for CrossFit and Recovery with Leslie: July 24

8 thoughts on “Thursday Workout: AMRAP 20, HS work

  1. 4+ 40 (sub 250m run for row)

  2. 3 + 66 (10# WB)
    3 x 30 sec planks

  3. 5+15rx
    free standing shoulder taps

  4. 3+ 67 (Run 250m)

  5. I believe I did 5 + 2. Honestly by the fourth row I couldn’t decide how many I’d done because my first round was running 250m with the stroller. I thought it was 4 until I started thinking about my times… First round ended at 16 then 11 then 7 then 4ish then 10sec left.

  6. I believe I did 5 + 2. Honestly by the fourth row I couldn’t decide how many I’d done because my first round was running 250m with the stroller. I thought it was 4 until I started thinking about my times… First round ended at 16 then 11 then 7 then 4ish then 10sec left.

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