Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
10 Bird Dog/side
rest 15 sec
20 sec Single Leg Plank/leg
rest 15 sec
30 sec Glute Bridge Hold
rest 15 sec
5 Plank Walk Outs
rest 60-90 sec
Bird Dog: https://www.youtube.com/watch?v=c0D51CL69-g
Single Leg Plank: https://www.youtube.com/watch?v=OgkpItr9DOY
Glute Bridge Hold: https://www.youtube.com/watch?v=b6hV2AP6rkA
Plank Walk Out: https://www.youtube.com/watch?v=Ao-nV3IdINQ
Metcon (5 Rounds for reps)
No Equipment WOD
5 sets, 40 sec work/20 sec rest:
Air Squat
Sit-up
Tuck Jump
Shoulder Tap
Metcon (Time)
Limited Equipment WOD
6 Rounds For Time:
12 Weighted Box Step Ups
100m Farmer’s Carry