Crossfit Charlottesville – CrossFit
Warm-up
3 sets::
50 Single Unders or 30 Lateral Line Hops
10 Walking Lunges
30 second Bottom of a Squat Hold (active, on tension)
Not For Time
3 sets::
20-30 second Star Plank
10/leg Lateral Box Step-ups
10-15 Chin-ups or Table Rows
5 each Prone Y T W
Star Plank – https://youtu.be/WL6N6U3UNfc
Lateral Box Step-up –
Table Row – https://www.youtube.com/watch?v=EIFEKZe4Wm8
Prone Y T W – https://youtu.be/qU46Q6TGibg
Metcon (3 Rounds for reps)
3 Sets:
AMRAP in 4 minutes:
40 Double Unders
10/arm Single Arm Thrusters
Rest 1 minute
If you don’t have anything for the Single Arm Thrusters, perform 20 Jumping Air Squats.