Announcements

Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Active Stretching 4-5 min

Review HS Walk Drills

Skill

Handstand Walk (1 x 1)

10 min

Box HSW Drills (https://youtu.be/g6iTL1Sa89w)

Wall Facing Drills (https://youtu.be/wyxrDz1D6m8)

Spotter Drills (https://youtu.be/Io5xhmp22bI)

Free HS Walk

Metcon

Metcon (No Measure)

3-4 rounds for quality

:30 KB Front Rack Hold AHAP

:30 active bar hang

:30 KB Skull Crushers

:30 Pike Leg Lifts over KB

12 min clock

Cool Down

ROMWOD