Crossfit Charlottesville – CrossFit
Warm-up
2-3 sets :
20 Jumping Jacks
10 Reverse Lunges
5 Plank Walkouts
Plank Walkout – https://youtu.be/iBWmnXM3w5I
Not For Time
3 sets:
5 Turkish Get Ups, each side
10 Birddogs, each side; focus on keeping your hips and shoulder square (no rotation) as you reach
10/side Goblet Cossack Squats (slow and controlled with a focus on good positions, heels down, chest up)
Turkish Get Up – https://youtu.be/ixEdyKBR6zY
Birddog – https://youtu.be/c0D51CL69-g
Goblet Cossack Squat – https://youtu.be/tNSzF4X-LDg
Metcon (Time)
5 Rounds For Time:
200m Run
20 alternating Dumbbell Snatch
20 Goblet Squat
-Sub an “odd object” ground to overhead for the DB Snatch, and hold what you have goblet style for the Goblet Squats.