23
Jan
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min twisted cross
1 min childs pose with shoulder variation
Into..
2 rounds
25 DU or 50 SU
10 PVS Pass Thru
5/5 Cossack Squats w/ OH reach
5/5 Bird Dogs
10 tuck ups
Into..
Barbell Prep for OHS (use PVC if needed)
Strength
Overhead Squat (1 x 3)
15 min clock
Build to a moderate 3 rep
Metcon (Time)
For Time
100 DU
21 TTB
21 OHS (95/65)(75/55)
100 DU
15 TTB
15 OHS
100 DU
9 TTB
9 OHS
13 min cap
RX+
135/95
Scaled
Less weight
150 SU
HKR