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