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