Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
30 seconds Jump Rope or Jumping Jacks
3 Wall Walks + 5 second Hold at the top
10 Air Squats @22X0 tempo
Metcon (AMRAP – Rounds and Reps)
AMRAP in 18 minutes:
60 Double Unders
10 Strict Handstand Push Ups
20 Walking Lunges
Sub 2x Single Unders or Lateral Line Hops for the Double Unders. For the HSPU, scale volume, ROM, perform Box Pike HSPU, or Hand Release Push-ups as necessary.