WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead some dynamic stretching before we row.

ESD

Row 500 Meters x 6

Partner up with someone on a rower and record each others times.

Aim for consistency here. Be sure to get at least 2:30-3:00 minutes rest before your next bout.

Metcon (6 Rounds for time)

500 Meter Row x 6 for Time

Core cash out

If we have time we will do this as a group. If not you are welcome to stay a little longer and get it done.

Metcon (No Measure)

30 seconds of work; 15 seconds rest; 3 Total Rounds

Plank

Side Plank x 2

Hollow Hold

Deadbugs

Superman

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