CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min seated straddle w/ barbell collars against feet
5/5 T Spine Rotations
5/5 SL Glute Bridge
5 inch worms w/ push up
5 sumo squats
5 RKBS
5 clean deadlifts
5 hang muscle clean
5/5 elbow punches
5 front squat
5 push press
Review complex
Strength
1 Clean + 1 FS + 1 Jerk (1 x 1)
20 min clock
Build to a moderate/heavy
Metcon
Metcon (Time)
4 rounds
9 front squat (115/75)(95/65)
7 KBS (53/35)(35/26)
5 Hang Power Clean
10 min cap
RX+
5 rounds
135/95
70/53