Crossfit Charlottesville – CrossFit
Back Rack Lunge (10 – 10 – 10)
Build per set.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
10 Pull-ups
15 Wall Ball, 20/14#
200m Run
50 Double Unders
Aim to keep an aerobic pace on this (80-85% effort) with a consistend split across your round times.
Home Warm-up
3 sets, moving with intention:
10 Bird Dog/side
rest 15 sec
20 sec Single Leg Plank/leg
rest 15 sec
30 sec Glute Bridge Hold
rest 15 sec
5 Plank Walk Outs
rest 60-90 sec
Bird Dog: https://www.youtube.com/watch?v=c0D51CL69-g
Single Leg Plank: https://www.youtube.com/watch?v=OgkpItr9DOY
Glute Bridge Hold: https://www.youtube.com/watch?v=b6hV2AP6rkA
Plank Walk Out: https://www.youtube.com/watch?v=Ao-nV3IdINQ
Metcon (Time)
Home WOD:
Every minute on the minute until finished:
10 Burpees
Max sit-ups in remaining time.
Continue to do 10 burpees at the top of each minute and keep chipping away at the sit-ups, until you reach 100 sit-ups total.
Beginner: 5-8 burpees/80 sit-ups
Intermediate: 10 burpees/100 sit-ups
Advanced: 12 burpees/120 sit-ups