Friday

14
Oct

Friday

Announcements

Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ATYT x 8

Into..

5/5 KB Windmill

:30 KB Hip Opener (L & R)

:30 KB Ankle Stretch

5/5 SL Glute Bridge

10 PVC Pass Thru

5 PVC OH Squats (3211)

Into..

Grab Barbells for OHS
Hip Opener Demo

https://youtu.be/fRWqLEGb4cI

Strength

Overhead Squat (1 x 3 )

Build to a moderate triple

Deload week for snatch

15 min clock

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap

Scaled

Less weight

RR/Banded Pull Up

Cool Down

Foam Roll/ Stretch Shoulders and Lats