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