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.