Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
12 Scapular Push-ups
12/side Side Plank Rotations
12 alt Curtsy Squat
6/side Upright Row
Scapular Push-up – https://youtu.be/_QAOkdo9-2A
Side Plank Rotations – https://youtu.be/eEojhtdzew0
Curtsy Squat – https://youtu.be/DYcpHhwQrhg
Single Arm Upright Row – https://youtu.be/RK8gswWipG8
Metcon (4 Rounds for reps)
EMOM for 4 minutes:
6 Push-ups
12 Box Step-ups (or Reverse Lunges)
rest 1 minute
EMOM for 4 minutes:
6 Push-ups
6/arm (12 total) Single Arm DB Front Squat
Sub an “odd object” for the DB.
rest 1 minute
EMOM for 4 minutes:
6 Push-ups
12 V-ups
rest 1 minute
EMOM for 4 minutes:
6 Push-ups
12 Alt DB Snatch
Sub an “odd object” ground to overhead for the DB Snatch.