Home Workout 4/20/20

Crossfit Charlottesville – CrossFit


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.

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