WOD

Announcements

Saturday, Sept 1, 8:30am Team WOD ONLY. No foundations.
Closed Labor Day Sept 3.

CrossFit VU – CrossFit

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Warm up

Row, Bike, or ski erg for 5 minutes. Get sweaty!

Metcon (No Measure)

3 Rounds of the following for quality:

8-10 Scapula Pull-ups

3-4 (3-5 second) “Negative” Pull-Ups

2 x (20-30 second) Prone DB Row Iso Hold (pick a challenging weight)

8-10 Ring Rows
Negative Pull-ups

https://youtu.be/gbPURTSxQLY

Prone DB Row Iso Hold

https://youtu.be/Kz7kIiTMm-g

Mobility

ROMWOD

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