Crossfit Charlottesville – CrossFit
Warm-up
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