Home Workout 5/1/20

Crossfit Charlottesville – CrossFit

Warm-up

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

4 sets:

A1) 10-15 Reverse Fly

rest 30 seconds

A2) 10/leg Single Leg Glute Bridge @20X3 tempo (add weight on hips as necessary)

Rest 90 seconds

DB Reverse Fly – https://youtu.be/I7I0I3sY9KY

Single Leg Glute Bridge – https://youtu.be/V1SRy5CcIbA

Metcon (2 Rounds for time)

1-2-3-4-5-6-7-8-9-10 reps for time:

Push-ups

Single Leg V-ups (L+R=1 rep for today’s workout)

Rest 3 minutes, then…

10-9-8-7-6-5-4-3-2-1 reps for time:

Push-ups

Single Leg V-ups (L+R=1 rep for today’s workout)

Today’s workout has a lot of push-ups and core flexion. Consider this before starting, and possibly scale the volume. You might consider modifying the reps by doing the even numbers (2-4-6-8-10) to allow you to keep moving.

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