Announcements

HOPE TO SEE YOU HERE FOR THE GYMNASTIC CLINIC!

DATES TO REMEMBER

• Veteran Suicide Awareness week, Feb 16-22, plus a workout Feb 21st. Donations to Mission 22.
• CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.

CrossFit VU – CrossFit

Warm Up

Hit some dynamic stretches for thoracic spine, shoulders and hips. Into…

3 Rounds

8 Air Squats

8 Scap pushups*

8 Hang Muscle Snatches

*Rd 1: Scap pushups; Rd 2: Pushups; Rd 3:Inch worms

Hang Power Snatch (EMOMx8
2 reps each minute)

Build to a heavy double for the day

*Use this is a primer for the wod

Shoulder Smash (AMRAP – Rounds and Reps)

AMRAPx15

50 Air Squats

5 Wall Walks

10 Hang Power Snatches (95/65lbs)

RX+115/85lbs

25′ HSW
Scaled/Fitness :

-20-30 Air Squats

-Half WW/Inch Worms

-Less Weight