WOD

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Closed Saturday, July 14th for Blue Angel Weekend. Here is a travel WOD to do if you are needing to get your fix.

17min AMRAP
20 sit ups
15 push ups
20 Jump squats

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Jump on a bike or rower to get blood flowing. Coaches will lead some stretching.

Gymnastics

Metcon (No Measure)

Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on achieving 6-8 perfect L-Pull-Ups)

Station 2 – Handstand Hold Work (Freestanding or on the wall)

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

Mobility

ROMWOD

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