Home Workout 4/6/20

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

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