Crossfit Charlottesville – CrossFit
Warm-up
https://vccs.zoom.us/j/314222908
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 (Time)
No Equipment Workout
For Time:
50 Shoulder Taps
50 Straight Leg Sit-ups
50 Air Squats
50 Hollow Rocks
50 Jumping Jacks
50 ft. Bear Crawl
50 Glute Bridges
50 Lateral Bounds
50 Burpee Broad Jumps
Shoulder Tap – https://youtu.be/a4l64WNMQR4
Hollow Rock – https://youtu.be/ZcuL8x1wgko
Glute Bridge – https://youtu.be/b6hV2AP6rkA
Lateral Bound – https://youtu.be/Rlf8hQ-Jzis
Burpee Broad Jump – https://youtu.be/kkOSqoYOePg
Metcon (Time)
Limited Equipment Workout
21-15-9 Reps For Time:
DB Thrusters
Burpees