Home Workout 5/15/20

Crossfit Charlottesville – CrossFit

Warm-up

2-3 sets:

6-8/side Shoulder CARs

10 Alternating Cossack Squats

200m Run

Shoulder CARs – https://youtu.be/PFJN801qtf0

SLRDL – https://youtu.be/GoKjrvJi-Iw

Not For Time

3 sets:

8-10/arm Single Arm DB Glute Bridge Floor Press

8-10/leg Lateral Box Step-up

30 second Arch Hold

Single Arm DB Glute Bridge Floor Press – https://youtu.be/B5Yf-L7XAWA

Lateral Box Step-up – https://youtu.be/RvoelEss8Ns

Arch Hold – https://youtu.be/wQdKFbKKjcI

Metcon (3 Rounds for reps)

3 Sets for Max Reps:

1:00 Alternating Dumbbell Hang Clean and Jerks (or odd object ground to overhead)

1:00 Box Jumps (sub tuck jumps)

1:00 Russian Twists

1:00 Mountain Climbers

1:00 Rest

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