Crossfit Charlottesville – CrossFit
Warm-up
3-4 sets:
30 seconds Jump Rope
30 second Side Plank, each side
12 Reverse Lunges
20 second Arch Hold
Side Plank – https://youtu.be/S-6NhdAJ-Mc
Reverse Lunge – https://youtu.be/gWLFloUhzKo
Arch Hold – https://youtu.be/wQdKFbKKjcI
Metcon (AMRAP – Rounds and Reps)
AMRAP in 15 minutes:
20 alternating DB Snatch
40 Double Unders
20 Burpees
40 Double Unders
No Equipment Option
AMRAP in 15 minutes:
20 Ground-to-Overhead (use whatever odd object you have available)
20 Lateral Hops or Jumping Jacks
20 Burpees
20 Lateral Hops or Jumping Jacks