WOD

CrossFit VU – CrossFit

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Warm-up (No Measure)

3Rds (move quickly to sweat but not for time)

-10 wrist rock 3 positions (fingers forward palms down/fingers inward palms up/ fingers back palm down)

-5/5 hip on wall, T-spine twists

-6-8 reps of gymnastic swing kips. MUST HAVE CLEARANCE for feet (aka jump to a bar!)

then

-PVC pipe complex instruction and drills

**10-15mins to complete the above warm up**

Barbell warm up then get to it

Shoulder-Plex (6-6-6-6-6-(6-6-6))

1 Strict press+2 Push Press+3 Jerk
20-25mins Build up to a tough set then (hit 3 sets across at the same load) rest 2mins between sets

5mins of Bar Facing Burpees (AMRAP – Reps)

AMRAP BFBs

Cool Down

Lax ball shoulders

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