Home Workout 5/20/20

Crossfit Charlottesville – CrossFit

Warm-up

400m Run

+

3 sets:

12 Walking Lunges

10 Hollow Rocks

12 alternating Shoulder Taps

Not For Time

3 sets:

8-10/leg Rear Foot Elevated Split Squat @3010 tempo

10/side Quadruped Thoracic Rotation – slow and controlled

8-10/arm Single Arm Bent Over Row @3030 tempo

Rear Foot Elevated Split Squat – https://youtu.be/YtzdcxjEb8s

Quadruped Thoracic Rotation – https://youtu.be/g8IiwVfCxNc

Metcon (2 Rounds for reps)

2 Sets:

AMRAP in 8 minutes:

24 Sit-ups

16 alternating Single Arm DB Hang Clean and Jerk (sub odd object ground to overhead)

16 alternating Weighted Reverse Lunges

Rest 4 minutes between sets

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