Home Workout 4/18/20

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.

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