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.