Burn! 1.2.19

Crossfit Charlottesville – C’ville Burn

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Warm-up

3 sets

12 walking lunges

10 hollow rocks

10 band pull aparts

8 push-ups

Weightlifting

4 sets:

10 DB Bench Press @30X1

10 Ring Rows @30X1

10 Lateral box step-ups, each side – slower down than up, add weight as necessary

Metcon (5 Rounds for reps)

5 sets:

40 sec work, 20 sec rest

Air Squats

DB Snatch, alternating

Sit-ups

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