Home Workout 3/30/20

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

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