17
Feb
Friday
CrossFit VU – CrossFit
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
12 min clock
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