Crossfit Charlottesville – CrossFit
Warm-up (No Measure)
https://vccs.zoom.us/j/855147407
Warm-up
3-4 sets, increasing pace:
200m Run
10/leg Front to Back Leg Swings
10/leg Side to Side Leg Swings
5/side Cossack Squats
5 Plank Walkouts
Cossack Squat – https://www.youtube.com/watch?v=YvxmS5BIPi8
Plank Walkout – https://www.youtube.com/watch?v=Ao-nV3IdINQ
Metcon (2 Rounds for time)
10 sets, scoring fastest and slowest rounds:
100m Sprint
Rest walk 90-120 seconds