Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
10 Cat Cow (hold 1sec in both positions for each rep)
rest 15sec
30sec Mountain Climbers
rest 15sec
10 Side Plank Rotations/side
rest 15sec
5 Prisoner Good Morning @30X0 tempo
5 Prisoner Squats @31X0 tempo
rest 90sec
Cat Cow – https://youtu.be/jztNVejxnIw
Mountain Climber – https://youtu.be/XowPTndWMlk
Side Plank Rotation – https://youtu.be/eEojhtdzew0
Prisoner Good Morning – https://www.youtube.com/watch?v=bfJYcPMTSo4
Prisoner Squat – https://www.youtube.com/watch?v=AeJ0WolqKkQ
Metcon (Time)
For Time:
10 Burpees
20 Shoulder Taps
10 Burpees
40 Jumping Lunges
20 Shoulder Taps
10 Burpees
80 Sit-ups
40 Jumping Lunges
20 Shoulder Taps
10 Burpees
100 Air Squats
80 Sit-ups
40 Jumping Lunges
20 Soulder Taps
10 Burpees