Announcements

Thanksgiving Hours
Weds 11/25- No 630pm
Thurs 11/26- Closed
Fri- 11/27 Closed
Saturday- OPEN FOR A BIG Class and team WOD!

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Fish Game on the rower

Into…

Movement prep/demo

Metcon

Metcon (No Measure)

‘Hump Day Pump’

5 rounds

45 sec on 15 sec off

Station 1- 100′ Sled Push

Station 2- AMRAP Wall Ball ‘DT’ (30/20) 12 DL, 9 HPC, 6 S2O

Station 3- Supinated Barbell BOR

Station 4- Barbell Roll Outs

Station 5- Front Rack Reverse Lunges (from ground)

*The flow…separate into groups of 4-5. Start at different stations. Once you finish the station move to the next.

*Everyone will need their own wall ball and barbell ready to go

*Add weight as you see fit for the BOR/sled push/lunges

Finisher

Metcon (No Measure)

3 rounds of 21’s w/ DB

7 reps bottom to 90

7 reps top to 90

7 reps full ROM