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