CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

5/5 cossack squats

5 BB Deadlifts

5/5 elbow punches

5 front squats w/ 3 sec pause in bottom

5 push up downdog

:15 side plank each side

Strength

Front Squat (4 x 3 )

3 @ 70%

3 @ 75%

3 @ 73%

3 @ 78%

15 min

Take 6-8 min to build up to deadlift afterwards

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
10 min cap

Scaled

Less weight

Seated DB Press

Box HSPU