CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min standing straddle 1 min seated saddle Agility ladder drills 7-8 min 250m row or 10 cal bike 200m run 5 burpees Metcon Metcon (Time) For time 1000/800m row or 60/40 cal bike 800m run 25 burpees 800/700m row or 50/30 cal bike...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 SU or DU 5 wide stance squats 5 tuck ups 15 SU or DU 5 close stance squats 5/5 alt v ups 15 SU or DU 5 BB Goodmorning 5 Back Squat Strength Back Squat (1 x 2, 2 x 1) 2 @...Read More
CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 1 round of Kelly 1 round of Helen Kelly 400m run 30 box jumps (24/20) 30 WB (20/14) Helen 400m run 21 KBS (53/35)(44/26) 12 pull ups *split the run and reps as neededRX+ 70/53...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 sec childs pose w/ shoulder variation 20 SU or DU 5 bootstrappers 5 cat/cow 5 inch worms w/empty barbell 5/5 elbow rotation 5 push press 5 front squat 5 deadlifts Strength Front Squat (1 x 3, 1 x 2, 2 x 1) 3...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers :15 russian twists :15 butt kickers :15 active bar hang Review movements Metcon Metcon (No Measure) EMOM x 20 45 sec on/ 15 sec off Min 1- 150” sled push (light) Min 2 – Landmine Rotations Min 3- Supine...Read More
CrossFit VU – VU Core View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP 3 Max Straight leg sit ups -rest 1- AMRAP 2 Max plank (forearms or straight arm) -rest 1 min AMRAP 1 Max russian twistsRead More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 pigeon each side :30 hamstring stretch on rig 25′ toy soldiers 25′ lunge w/ twist 25′ high knees 25′ butt kickers 25′ high skips 25′ karoke Review sandbag carry 100m run 150m row or 10 cal bike 50′ sandbag carry Metcon Metcon (Time)...Read More
