Crossfit Charlottesville – CrossFit
Warm-up
3 Rounds:
3/side Turkish Get-up
5/side Single Leg Romanian Deadlift
6-8 Supine Leg Lowering
Turkish Get-up – https://youtu.be/ixEdyKBR6zY
Single Leg Romanian Deadlift – https://www.youtube.com/watch?v=2SoSzhDkoXA
Supine Leg Lowering – https://www.youtube.com/watch?v=FUFMvLzDzOM
Not For Time
A1) 3 x 6-12/arm Tall Kneeling Single Arm Press (use whatever you have available, adjusting reps and or tempo to challenge yourself)
A2) 3 x 12-15 Prisoner Kang Squat (slow and controlled)
Superset, resting ~1 minute between movements and sets
Tall Kneeling Single Arm Press – https://www.youtube.com/watch?v=6QkAoZIaIuU
Prisoner Kang Squat – https://www.youtube.com/watch?v=VRcv4QF4dd0
Metcon (AMRAP – Rounds and Reps)
20 Minutes, Sustainable Pace Throughout:
6-12/arm Upright Rows
6-12/arm 1-arm Deadlift
4-8 each Powell Raises
1:00 Forearm Plank or :30 each Single Arm Forearm Plank
Single Arm Upright Row – https://youtu.be/RK8gswWipG8
Single Arm Deadlift – https://www.youtube.com/watch?v=S08bTrP7uFQ
Powell Raise – https://www.youtube.com/watch?v=UoQKGPDt-og
Single Arm Forearm Plank – https://www.youtube.com/watch?v=7r-NgvMgHVI