Crossfit Charlottesville – CrossFit
Front Squat (@21X1 tempo; 10 – 10 – 10)
Build to a tough set of 10 reps with perfect tempo and positions. Use today to ease back into some barbell work if you haven’t had access to a bar for the last several weeks.
Metcon (4 Rounds for time)
Four sets:
15 Wall Ball Shots, 20/14#
10 Toes to Bar
Rest 60 seconds between sets.
Focus on consistent paces and quality movement across all four sets.
At Home WOD
Warm-up
3 sets:
12 reverse lunges
10 hollow rocks
8 scap push-ups
Strength
3 sets:
10 Goblet Cossack Squats
30 seconds Side Plank, each side
8/arm Single Arm Upright Row
MetCon
4 sets:
15 Jump Squats
10 V-ups
Rest 60sec between sets.