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