Home Workout 4/3/20

Crossfit Charlottesville – CrossFit

Warm-up

Warm-up

3 sets:

10 Cat Cow (hold 1sec in both positions for each rep)

rest 15sec

30sec Mountain Climbers

rest 15sec

10 Side Plank Rotations/side

rest 15sec

5 Prisoner Good Morning @30X0 tempo

5 Prisoner Squats @31X0 tempo

rest 90sec

Cat Cow – https://youtu.be/jztNVejxnIw

Mountain Climber – https://youtu.be/XowPTndWMlk

Side Plank Rotation – https://youtu.be/eEojhtdzew0

Prisoner Good Morning – https://www.youtube.com/watch?v=bfJYcPMTSo4

Prisoner Squat – https://www.youtube.com/watch?v=AeJ0WolqKkQ

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

1 Hollow Body Wall Walk

5 Air Squats

20 Double Unders

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

The goal here is consistent, high quality movement throughout the 20-minute piece.

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