Home Workout 3/31/20

Crossfit Charlottesville – CrossFit

Warm-up

3-4 sets:

30 seconds Jump Rope

30 second Side Plank, each side

12 Reverse Lunges

20 second Arch Hold

Side Plank – https://youtu.be/S-6NhdAJ-Mc

Reverse Lunge – https://youtu.be/gWLFloUhzKo

Arch Hold – https://youtu.be/wQdKFbKKjcI

Not For Time

3-4 sets:

45-60 second Wall Sit

rest 30 seconds

12-15 Single Arm Bent Over Row @2011 tempo

rest 30 seconds

3-5 Wall Walks

rest 90 seconds

Wall Sit – https://youtu.be/DggraO72_hU

-Scale up with KBs or DBs in front rack position

Single Arm Bent Over Row – https://youtu.be/5KaGrpXwSsY

-Get creative with whatever you have around the house. A filled bucket will always work

Wall Walk – https://youtu.be/sjvJHNm0exk

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

50 Double Unders

15 Bench Dips

10 V-ups

Double Under – sub 2x single unders or lateral line hops

Bench Dip – https://youtu.be/W0QANwRvgFA

V-up – https://youtu.be/B4_vvNzWaNQ

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