Crossfit Charlottesville – C’ville Burn
Warm-up
3 sets:
1 min row
20 sec hollow hold
15 air squats
10 shoulder taps
Weightlifting
3-4 sets:
8/side Suitcase DL + 50m FC
10/side Single Arm DB Press
15 weighted sit-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes of:
200m row
50’ bear crawl
10 ring rows
5 burpees