Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
6-8/side Shoulder CARs
20 Alternating Bodyweight Single Leg RDLs
30-45 second Handstand Hold or Tall Plank
Shoulder CARs – https://youtu.be/PFJN801qtf0
SLRDL – https://youtu.be/GoKjrvJi-Iw
Not For Time
3 sets:
15 Box Hamstring Curl
20 alternating Quadruped Shoulder Taps – https://youtu.be/7L-ut6npC4c
40-50 second Hollow Body Hold –
Box Hamstring Curl – https://vimeo.com/126068365
Quadruped Shoulder Taps – https://youtu.be/7L-ut6npC4c
Hollow Body Hold – https://youtu.be/IEPL464V4_4
Metcon (AMRAP – Rounds and Reps)
AMRAP in 16 minutes:
20 alternating Weighted Box Step-ups
10 Hand Release Push-ups
20 Straight Leg Sit-ups