WOD

CrossFit VU – CrossFit

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Warm-up

Jump on a bike or rower for 2-3 minutes and foam roll lower body.

Weightlifting

Every 4 Minutes for 16 Minutes (4 sets) – Front Squat x 10 Reps

Front Squat (4 x 10)

Goal is to make all four sets moderately heavy. The first set should be very achievable; by the second set the 9th and 10th reps should be a grind; in set 3 your chances of making the 10th rep should be 50/50, and the fourth set will be a test of mental fortitude.

Accessory Work

Metcon (No Measure)

Core Cash Out

30 Seconds Work; 10 Seconds Rest

2 Total Rounds

T2B

Plank

Hollow Hold

Sit-ups

Reverse Crunches

Hanging L-Hold (bend at the knees if needed)

Dragon Flys

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