Home Workout 4/9/20

Crossfit Charlottesville – CrossFit


2-3 sets:

5 Cat/Cow

5e Shin Box Flow

5e Alternating Squat Thoracic Rotation

30 seconds Downward Facing Dog + Calf March


Big Aerobic Warm-up

Get your heart rate up here as well as ventilation rate with some running. Throw in a few efforts faster than race pace along with some squats and lunges to make sure your hips are open and ready to go.

Cat/Cow – https://youtu.be/jztNVejxnIw

Shin Box Flow – https://www.youtube.com/watch?v=AxIhuh45HZI

Alternating Squat Thoracic Rotation – https://www.youtube.com/watch?v=w4IdAUSHJUU

Metcon (Time)

Four Rounds For Time:

400m Run

50 Air Squats

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