Crossfit Charlottesville – CrossFit
Warm-up
3 sets:
1 minute Jump Rope
10 Scapular Push-ups
10 Prisoner Kang Squats
30 second Hollow Hold
Prisoner Kang Squat – https://youtu.be/VRcv4QF4dd0
Metcon (6 Rounds for time)
6 Sets:
20 Jumping Air Squats
100′ Walking Lunges
Rest 90 seconds between sets
Metcon (AMRAP – Reps)
Cash Out:
Tabata Sit-ups
8 sets, 20 seconds work/10 seconds rest