Vigor CrossFit WOD 10.1.2015

Warm up
7 Minutes

-2 min JR to start
Rest of time to

5 Pull ups
10 Push ups
20 Lunges

Clean Progression w/ PVC pipes
Use PVC pipes to work on clean progression- (Spend some good time coaching with these)
Then- Work up to 90% of Max
7 sets of 1 rep


10 Front squats
12 Push presses
16 Wall Balls
Run 400m

95/65; 75/55; 65/45

Supine Hamstring Stretch (description below)
Lying on your back, bend your right knee into your chest and place a strap or rolled-up towel around the ball of your foot. Straighten your leg toward the ceiling. Press out through both heels. If the lower back feels strained, bend the left knee and place the foot on the ground. Hold for 3-5 minutes and then switch to the left let for 3-5 minutes.

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