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