Home Workout 4/22/20

Crossfit Charlottesville – CrossFit

Warm-up

400m Run

+

3 sets:

5/side Windmill

5 each position Prone I-Y-T

10/side Side Plank Rotations

10 Cossack Squats

Windmill – https://youtu.be/OdMr-Y5zoJs

Prone I-Y-T – https://www.youtube.com/watch?v=nl0rGu9PUtM

Side Plank Rotation – https://youtu.be/eEojhtdzew0

Cossack Squat – https://youtu.be/sFnwqhbOMu0

Not For Time

3 Sets:

8-12 Single Arm Row @30X1 tempo

30 second Side Star Plank, each side

8 Reverse Lunge to Single Leg Romanian Deadlift

Single Arm Bent Over Row – https://youtu.be/CGTQkXfXvcM

Side Star Plank – https://youtu.be/WL6N6U3UNfc

Reverse Lunge to Single Leg Romanian Deadlift – https://youtu.be/td6-HoWvt9c

Metcon (2 Rounds for reps)

Two Sets:

AMRAP in 7 minutes:

30 Mountain Climbers

20 (total) alternating Weighted Box Step-ups

10 Bench Dips

Rest 3 minutes between sets

Mountain Climber – https://youtu.be/XowPTndWMlk

Bench Dip – https://youtu.be/W0QANwRvgFA

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