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