CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min thoracic opener on WB

10 glute bridge

10 Deadbugs

10 WB DL

10 WB Squats

10 PVC Pass Thru

10 Pike Push Ups

Barbells to the rig, review OHS

Strength

Overhead Squat (4 x 2 )

*2 sec pause in bottom

*Working sets at 75-80% (10-15lbs heavier than last week)

*15-20 min clock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

14 Alt DB Hang Snatch (35/20)(25/15)

12 Med Ball Clean (20/14)(14/10)

10 TTB
RX+

50/35

30/20

Scaled

Less weight

HKR