Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
200m Run
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 (8 Rounds for time)
6-8 sets:
Run 400m
Rest 90 seconds between efforts
Keep pace high but repeatable throughout.