Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
45 seconds Jump Rope
10 Scapular Push-ups
10 Prisoner Kang Squats
Prisoner Kang Squat – https://youtu.be/VRcv4QF4dd0
Not For Time
3 sets:
10/side Suitcase Deadlifts
20 Glute Bridges
10 Reverse Flys
Suitcase DL – https://youtu.be/b72FEx6GLUg
Glute Bridge – https://youtu.be/b6hV2AP6rkA
Reverse Fly – https://youtu.be/I7I0I3sY9KY
Metcon (3 Rounds for reps)
3 Sets:
AMRAP in 5 minutes:
50 Double Unders (sub 50 Lateral Line Hops)
10 Burpees
Rest 2 minutes between sets