Crossfit Charlottesville – CrossFit
Warm-up
5 Minutes General Aerobic Warm-up (get moving, get some blood flowing, get ventilation going–doesn’t have to be intense)
+
3-4 sets:
16 Reverse Lunges
rest 15 sec
12 Hollow Rocks
Rest 15 sec
10 Hollow Rocks
rest 15 sec
+
90 seconds Couch Stretch, each side
Metcon (AMRAP – Rounds and Reps)
For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.
Feeling good? Rx+ can start at 14.
Score is total reps.