Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
5 Cat/Cow
5e Shin Box Flow
5e Alternating Squat Thoracic Rotation
30 seconds Downward Facing Dog + Calf March
Cat/Cow – https://youtu.be/jztNVejxnIw
Shin Box Flow – https://www.youtube.com/watch?v=AxIhuh45HZI
Alternating Squat Thoracic Rotation – https://www.youtube.com/watch?v=w4IdAUSHJUU
Metcon (4 Rounds for reps)
4 Sets:
AMRAP in 3 minutes:
10 Single Arm Thruster, L
10 Box Jumps
10 Single Arm Thruster, R
10 Box Jumps
Rest 1 minute between sets
Use what you have to perform the Single Arm Thrusters. If no box, sub Tuck Jumps