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