Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

6 Push-Up to Pike

10 Air Squats

6 BB Good Morning

10 Scap Pull-Ups

1 ROUND

6 Pike Push-Up

8 DB Front Squat

6 BB Top Half Deadlift

8 Kip Swings

1 ROUND

6 DB Strict Press

6 DB Hang Power Clean

6 BB Deadlift

6 Ring Rows

Review DB HSC/HSPU…begin building up to workout weight for DL (7-8 min)

Workout

“SKULL ISLAND” (Time)

10 ROUNDS FOR TIME

3 Deadlift (275/175)(225/155)

3 C2B

5 DB Hang Squat Cleans (35/20)(25/15)

5 Handstand Push-Ups

(Score is Time)

HSPU Option 1: Pike Push-Ups/Box HSPU

HSPU Option 2: DB Strict Press
25 min cap

Scaled

Less weight

Pull Up/Deep RR

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Glutes + Hamstrings

(No Measure)