Crossfit Charlottesville – CrossFit
Warm-up
400m Run
+
2-3 sets:
20 alternating Single Leg Romanian Deadlift (bodyweight only)
5 Inchworms
10 Air Squats
Not For Time
3 sets:
5/side Turkish Get Ups
10 Birddogs (no shoulder or hip rotation)
10 Cat Cow Exercises
TGU – https://youtu.be/ixEdyKBR6zY
Birddog – https://youtu.be/c0D51CL69-g
Cat Cow – https://youtu.be/jztNVejxnIw
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 minutes:
16 Brupees
48 Air Squats
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 minutes:
12 Burpees
36 Air Squats
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP in 4 minutes:
8 Burpees
24 Air Squats