CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

100m run

5/5 SL Glute Bridge

:30 plank

10 banded pull apart

Review movements

Metcon

Metcon (No Measure)

4-5 rounds for quality

200m run

10/10 russian twists w/ slam ball

:30 hamstring curls on rower (https://youtu.be/Rg64SupNevo)

7/7 banded ext rotation

:30 KB Front Rack Hold

20 min cap

Cool Down

ROMWOD