Crossfit Charlottesville – C’ville Burn
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