CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into…

Wrist Rocks/Childs Pose w/ Shoulder variation

Into..

W/ empty barbell

5 good mornings

5/5 elbow rotations

5 front squats

5 clean deadlifts

Into..

Burgener Warm Up

*From here, grab a barbell with light weight. Do not put the weight on the bar yet.

Strength

Metcon (Weight)

ON A 25:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Deadlift

+

1 Hang Squat Clean

+

1 Front Squat

+

1 Squat Clean

(Score is Weight)
Scaled

Do power instead of squat

Cool Down

Foam Roll Quads/hamstrings/upper back