WOD

CrossFit VU – CrossFit

Weightlifting

You will have 25-30 minutes to build to a heavy complex.

Warm up

Row/Bike/Run to get blood flowing followed by quick Dynamic Stretching and Bergener Warm Up

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch + 1 OHS (1, 1, 1, 1, 1, 1, 1)

1 Power Snatch + 1 Hang Power Snatch + 1 Snatch + 1 OHS

Metcon (No Measure)

Tabata Core Work

20 Seconds Work: 10 Seconds Rest

3 Total Cycles

Plank

Back Extensions

Flutter Kicks

Hollow Holds

Dead Bugs

Sit-Ups

Bird Dogs

Body Saws (w/floor slides)
Body Saw

https://youtu.be/gSKxiN-gACg

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