Crossfit Charlottesville – CrossFit
At Home WOD
Warm-up
3 sets:
30 seconds Jump Rope or lateral line hops
10 Reverse Lunges
30 second Handstand Hold or Tall Plank Hold
Strength
3 sets:
10-15 Single Leg Glute Bridge, each leg
10-15 Bent Over Single Arm Row, each arm
45 second Side Plank, each side
Conditioning
3 sets
AMRAP in 5 minutes:
5 Strict Handstand Push-ups (sub hand release push-ups)
15 Box Jumps
Rest 2 minutes between sets
Metcon (AMRAP – Rounds and Reps)
Gym Partner Workout
AMRAP in 20 minutes:
5 Strict Handstand Push-ups (sub 10 hand release push-ups)
10 Deadlifts, 135/95lbs
15 Box Jumps, 24/20″
Partners will follow each other through each movement before moving on to the next. Partner A will do 5 sHSPU, Partner B will do 5 sHSPU, Partner A will do 10 Deadlifts, Partner B will do 10 Deadlifts, etc.