Back Rack Reverse Lunge | WOD 3/23/20

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

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