Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
30 seconds Jump Rope
30 seconds Rest
30 seconds Hollow Rocks
30 seconds Rest
30 seconds Bottom of a Squat Hold (active, on tension)
30 seconds Rest
Not For Time
3-4 Sets:
10-15 Single Arm Curls
5/side Windmill
20-30 second Arch Hold
Single Arm Bicep Curl – https://youtu.be/ZXwoJ7GzqEE
Windmill – https://youtu.be/OdMr-Y5zoJs
Arch Hold – https://youtu.be/wQdKFbKKjcI
Metcon (4 Rounds for reps)
4 sets for max reps:
1:00 Sit-ups
1:00 Handstand Push-ups
1:00 Box Jumps
1:00 Rest
-Sub Box Pike HSPU or Hand Release Push-ups for the HSPU
-Sub Tuck Jumps for the Box Jumps