Friday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min Puppy dog stretch w/ hands on Wall Ball (palms up)

1 min thoracic stretch w/ Wall Ball

5 90/90 hip rotations

5/5 cossack squats

5/5 bird dogs

5 Wall Facing Squats

5 Wall Slides (back against the wall) https://youtu.be/spdjr7xbHXM

5 BB Good Mornings

5 BTN Snatch Grip Push Press

3OHS (1/4 depth)

3 OHS (parallel)

3 OHS (full)

Strength

Overhead Squat (1 x 3)

Build to a moderate triple..from the rig

Just a primer for the WOD

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
25 min cap

Scaled

Less weight

200m run