WOD

Announcements

**GYM IS CLOSED IN OBSERVANCE OF MEMORIAL DAY (MAY 25, 26, AND 27TH)**

CrossFit VU – CrossFit

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Warm-up

10min AMRAP

10 Alt MTN Climber stretches, foot to hand

10 Alt side lunge stretches

10 squat hold, Alt hand reach ups and twist torso as you reach

3 inch worms

10 in place walking quad stretch

Move and stretch for this warm up. not a race but you’ll feel good when you’re done.

Metcon (Calories)

10mins on AAB for cals
rest 2mins then move onto Rower

Metcon (Distance)

10mins on Rower for distance
rest 2mins then go run

Metcon (Distance)

10mins of Running for distance
rest 2 mins then go to Bike or you have finished the 34min workout. Run the 800m route.

Cool Down

Coach led cool down

10min AMRAP

-10 Alt toe touches/frankensteins

-100m jog

-10 walking quad stretch/samson stretches

-100m jog

-1min of flutter kicks and/or hollow rocks.

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