Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
30 seconds Jump Rope (sub lateral line hops or jumping jacks)
10 alternating Cossack Squats
20 second Side Plank, each side
2 Wall Walks + 10 second Handstand Hold at the top (sub 20 seconds of shoulder taps)
Cossack Squat – https://youtu.be/sFnwqhbOMu0
Wall Walk – https://youtu.be/sjvJHNm0exk
Not For Time
2-3 sets:
10/leg Rear Foot Elevated Split Squat – add load if 10 is easy
rest 30 seconds
20 Glute Bridge – load with weight on hips
rest 30 seconds
10/side Bird Dog – slow and controlled
rest 90 seconds
Rear Foot Elevated Split Squat – https://youtu.be/YtzdcxjEb8s
Glute Bridge – https://youtu.be/b6hV2AP6rkA
Bird Dog – https://youtu.be/c0D51CL69-g
Metcon (2 Rounds for time)
Two sets:
400m Run
10 Strict Handstand Push-ups
100 Double Unders
10 Strict Handstand Push-ups
400m Run
Rest 4 minutes between sets
Sub 90 seconds of High Knees for the run. For the HSPU, sub Box Pike HSPU or Hand Release Push-ups. Sub 200 Single Unders or 100 Lateral Line Hops.