WOD

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Jump on a bike or rower for 2-3 minutes to get blood flowing. Coach will lead some dynamic stretching.

Weightlifting

Back Squat (6 x 6)

Build to a heavy set of 6 (80-85% of 1RM).

Do your last two sets at the same load.

Accessory Work

Metcon (No Measure)

3 Rounds for Quality:

Single Leg Glute Bridge x 8 each side

Strict Pull-Ups x as many as possible

Tall Kneeling Pallof Press x 6 each side

Plank x 30-60 seconds
Tall Kneeling Pallof Press – https://youtu.be/Gnquj2du_Bc

Scaled Options for Pull-Ups

Banded Pull-Ups

Ring Rows

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!