Home Workout 4/21/20

Crossfit Charlottesville – CrossFit

Warm-up

3 sets:

200m Run

10 Reverse Lunges

5 Inchworm Push-ups

20 sec Side Plank, each side

Not For Time

3 sets:

10/arm Single Arm Upright Row

10/side Lateral Box Step-up

20 second Arch Hold

Single Arm Upright Row – https://youtu.be/RK8gswWipG8

Lateral Box Step-up – https://youtu.be/RvoelEss8Ns

Arch Hold – https://youtu.be/wQdKFbKKjcI

Metcon (6 Rounds for reps)

6 sets, 90 seconds work/90 seconds rest:

20 Jump Lunges

20 alternating Single Leg V-ups

Max alternating DB Power Snatch (or “odd object” ground to overhead) in remaining Time

-Aim to have about 30 seconds left in each round to complete the final movement. Adjust reps of Lunges and/or V-ups as needed to allow for this.

-Sub Vertical Jumps for DB PS if you don’t have something available.

Jump Lunges – https://youtu.be/AWJ_whP4Rhc

Single Leg V-ups – https://youtu.be/E0GO4zuZtdA

DB Snatch – https://youtu.be/_W2VUDurE7k

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