Wednesday

28
Sep

Wednesday

Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into..

:30 seated saddle

:30 lat stretch on wall/rig

Into..

10 Samson

10 scap pull ups

10 kip swings

Into…

5 goodmornings

5/5 elbow punches

5 strict press

5 front squat w/ 2 sec pause

5 thrusters

Strength

Paused Front Squat (5 x 3)

*8 min to build to working weight

*2 sec pause

*10-15lbsheavier than last week (80%)

*Last week of this rep scheme

20 min clock

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

*Walk around or hop on a bike for a few minutes when you finish

Scaled

Less weight

Ring Rows

Banded/Jumping Pull Ups