Home Workout 4/8/20

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

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