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
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
Not For Time
A1) Reverse Lunge + Single Leg Romanian Deadlift; 6 reps/leg x 3 sets
A2) Offset Push-up; 8-10 reps/side x 3 sets
Reverse Lunge to SLRDL – https://youtu.be/td6-HoWvt9c
Offset Push-up – https://youtu.be/SpoMXVWEAqM
Metcon (Time)
Three Rounds For Time:
400m Run
30 Jumping Lunges
Scale the Jump Lunges to Reverse Lunges as needed.
Jump Lunge – https://youtu.be/AWJ_whP4Rhc