Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
6-8/side Shoulder CARs
20 Alternating Bodyweight Single Leg RDLs
20 Shoulder Taps
Shoulder CARs – https://youtu.be/PFJN801qtf0
SLRDL – https://youtu.be/GoKjrvJi-Iw
Shoulder Tap – https://youtu.be/a4l64WNMQR4
Not For Time
3 sets:
15 Weighted Glute Bridge @20X2 tempo
45-60 second Hollow Hold
10/arm Single Arm Upright Row
Upright Row – https://youtu.be/RK8gswWipG8
Glute Bridge – https://youtu.be/b6hV2AP6rkA
Metcon (2 Rounds for reps)
Two Sets:
AMRAP in 7 minutes:
20 Sit-ups
15 Box Jumps
10 Strict Pull Ups
Rest 3 minutes between sets
Sub Table Rows or Bent Over Rows for the Pull-ups.