WOD

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:

https://youtu.be/04FvC4JcisU

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.

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