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