Home Workout 4/10/20

Crossfit Charlottesville – CrossFit

Warm-up

3 sets:

5/side Windmill

5 each position Prone I-Y-T

10/side Side Plank Rotations

10 Cossack Squats

Windmill – https://youtu.be/OdMr-Y5zoJs

Prone I-Y-T – https://www.youtube.com/watch?v=nl0rGu9PUtM

Side Plank Rotation – https://youtu.be/eEojhtdzew0

Cossack Squat – https://youtu.be/sFnwqhbOMu0

Not For Time

A1) 10-15 DB Reverse Fly (use what you have available – cans, buckets, bottles, etc.)

A2) 10/leg Single Leg Glute Bridge @21X2 tempo (add weight on hips with what you have available)

DB Reverse Fly – https://youtu.be/I7I0I3sY9KY

Single Leg Glute Bridge – https://youtu.be/V1SRy5CcIbA

Metcon (Time)

Ten Rounds For Time:

10 Hand Release Push-ups

10 V-ups

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