WOD

CrossFit VU – CrossFit

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Warm up

Start warming up those shoulders when you come in.

Stretch or trigger point with LAX ball.

Weightlifting

You will have 18-20 miutes to complete the push press + jerk complex.

2 Push Press + 2 Jerks (4, 4, 4, 4, 4, 4)

2 Push Press + 2 Jerks
You can push jerk or split jerk or do a combo

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

8 Hand Release Push Ups

12 Box Jumps (24/20)

16 Air Squats
Rx+

8 HSPU

12 Box Jumps (30/24)

16 Pistol Squats (8 each leg)

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