Home Workout 3/26/20

Crossfit Charlottesville – CrossFit

Warm-up

3 Sets:

20 sec each Side Plank

rest 20 seconds

5/side Quadruped Thoracic Rotations

rest 20 seconds

Cossack Squats x 8/leg 30X0 Tempo

rest 60 seconds

Side Plank – https://www.youtube.com/watch?v=S-6NhdAJ-Mc

Quadruped Thoracic Rotation – https://www.youtube.com/watch?v=g8IiwVfCxNc

Cossack Squat – https://www.youtube.com/watch?v=YvxmS5BIPi8

Not For Time

3 sets:

8-10/leg Single Leg Romanian Deadlift

rest 30 seconds

8-10 Half Kneeling Single Arm Press

rest 30 seconds

10 Wall Deadbug

rest 90 seconds

For the SLRDLs and Press, load this with whatever you have available–adjust the reps and/or tempo as needed based on what you have. Let us know in the comments!

Single Leg Romanian Deadlift – https://www.youtube.com/watch?v=GoKjrvJi-Iw

Half Kneeling Single Arm Press – https://www.youtube.com/watch?v=qTmyA4iVYuI

Wall Deadbug – https://www.youtube.com/watch?v=QN-RFnJQt3c

Metcon (No Measure)

EMOM for 12-16 minutes:

odd: 30 seconds Double Unders

even – 30 seconds Mountain Climbers

For the Doubles, sub single unders or lateral line hops.

If you are feeling good to go at 12 minutes, wrap it up there. If you need a little more, extend it out to 14 or 16 minutes.

Mountain Climbers – https://www.youtube.com/watch?v=XowPTndWMlk

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