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