WOD

CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/13#/comments

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Warm up

Start foam rolling lower body for the run… trigger point shoulders and lats.

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 35 minutes of:

Run 400 m

3 rope ascents, 15-ft. rope

Run 400 m

15 clapping push-ups

B: Metcon (AMRAP – Rounds and Reps)

Intermediate Option

Complete as many rounds as possible in 35 minutes of:

Run 400 meters

2 rope ascents, 15-ft. rope

Run 400 meters

15 push-ups
Scaling

This long workout emphasizes running broken up by manageable sets of gymnastics movements. Modify the rope climbs and push-ups so you can complete each set in fewer than 2 minutes and get back to running. Try to maintain intensity on the runs and avoid turning them into a slow jog or walk.

C: Metcon (AMRAP – Rounds and Reps)

Beginner Option

Complete as many rounds as possible in 25-35 minutes of:

Run 200 meters

3 rope climbs, lying to standing

Run 200 meters

15 knee push-ups

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