Home Workout 4/2/20

Crossfit Charlottesville – CrossFit

Warm-up

12 minutes, continuously moving:

1min – Single Under Jump Rope

1min – Side Plank (30sec/side)

1min – Jefferson Curl with LIGHT KB, DB, or Bodyweight (slow and controlled)

1min – Crab Walk (30sec Forward/30sec

Backward)

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

Jefferson Curl – https://youtu.be/kto7wVtmXac

Crab Walk – https://youtu.be/ve4Q60-iw5s

Not For Time

4 sets:

A1. Single Leg Glute Bridge @4013 tempo; 10-12 reps/leg

rest 60sec

A2. Towel Rows; 4022 tempo; 10-12 reps

rest 60sec

A3. Lateral Bound; 10-12 total reps; rest 60sec

Single Leg Glute Bridge – https://youtu.be/V1SRy5CcIbA

-add weight to these if you have it available. DB, KB, etc. on hips

Towel Row – https://www.youtube.com/watch?v=orSy9wcO2RY

Lateral Bound – https://www.youtube.com/watch?v=Rlf8hQ-Jzis

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1 reps:

2x Sit-ups (i.e. 20, 18, 16…)

Box Jumps (sub tuck jumps)

Burpees

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