Home WOD 3/25/20

Crossfit Charlottesville – CrossFit


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.

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