Crossfit Charlottesville – CrossFit
Warm-up (No Measure)
2 Sets
6-8 Half Kneeling Bottom Up Press
rest :20
12 Lateral Band Walks
rest 20sec
12 Scapular Push Ups on Elbows
rest 20sec
()
()
()
A1: Kettlebell Bench Press (3×6-8 (30X1))
Rest :60 then A2
()
A2: Dual KB Gorilla Row (3×6-8(2111))
Rest :60 then back to A1
Sub with Dual Bent Over KB row if mobility doesn’t allow proper positioning.
()
B: Metcon (5 Rounds for time)
Every 3:00 X 5 Sets
12 Alternating Dumbbell Snatch @50/35lbs
8-12 Toes to Bar or Hanging Knee Raise
150/125m Row
C1: Optional add on work (Max Reps in :60)
Supinated Grip Body Row @2020
rest :60 then C2
()
C2: Optional Add on work (Accumulate :60sec with as few breaks as possible. )
Ring or Parallette Plank
Accumulate :60 in as few attempts as possible.
rest 60sec then C1