Burn! 10/25/19

Crossfit Charlottesville – C’ville Burn

Warm-up

3 sets

10 Cossack Squats

20 sec Side Plank/side

50′ Bear Crawl

Weightlifting

EMOM for 12 minutes:

16 Goblet Reverse Lunges, alternating

8-10 DB Bench

10 Hanging Knees Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min

30 KBS

20 sit-ups

10 burpees

Rest 4 min

Metcon (AMRAP – Rounds and Reps)

AMRAP I n 6 min

15 Double unders or 30 Single Unders

20 squats

10 ring rows

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