CrossFit VU – CrossFit

(open 19.4 release at 7pm)
work on skills, drills or auxilliary movements.

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Metcon (No Measure)

4 -5 sets for Quality

-14-20 reps of Landmine Russian twists with barbell or light weight.

-5-10 dragon flies

-5 tall jumps ( like really look for a target to jump to that is challenging, DO NOT HOP, JUMP!)

-5/5 rear slider lunges
DragonFly demo and scaling:


shouldnt take more than 25-30mins to complete this taking your time. Do not over load yourself with the OH walk. You are looking to develop stability within the joint of the shoulder.


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!

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