Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
6-8/side Shoulder CARs
10 Alternating Bodyweight Single Leg RDLs
10 Air Squats @3030 tempo
30-45 second Handstand Hold or Tall Plank
Shoulder CARs – https://youtu.be/PFJN801qtf0
SLRDL – https://youtu.be/GoKjrvJi-Iw
Not For Time
3 sets:
10/leg Lateral Box Step-up
10/leg Single Leg Glute Bridge
10/arm Single Arm Upright Row
Single Arm Upright Row – https://youtu.be/RK8gswWipG8
Single Leg Glute Bridge – https://youtu.be/V1SRy5CcIbA
Metcon (3 Rounds for reps)
3 sets for max reps:
90 seconds alternating Weighted Box Step-ups
90 seconds Straighte Leg Sit-ups
90 seconds Goblet Squats
Rest 90 seconds between sets