Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
16 Walking Lunges
12 Shoulder Taps
8 V-ups
Not For Time
3-4 sets:
A1) 8-10 Bench Dip @30X0 tempo
rest 30 seconds
A2) 8-10/arm Two-Point Row @21X1 tempo
rest 30 seconds
A3) 45-60 second Wall Sit
rest 90 seconds
Bench Dip – https://youtu.be/W0QANwRvgFA
Two-Point Row – https://youtu.be/CGTQkXfXvcM
Wall Sit – https://youtu.be/DggraO72_hU
Metcon (AMRAP – Rounds and Reps)
20 minutes at a sustainable pace:
20 Tuck Jumps
50ft Reverse Bear Crawl
5 Wall Walks
Tuck Jump – https://youtu.be/IzduTQ_q-5E
Reverse Bear Crawl – https://youtu.be/x_SFXx-ShG4
Wall Walk – https://youtu.be/sjvJHNm0exk