WOD

CrossFit VU – CrossFit

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Warm-up

Coach lead warm up. As you come in start foam rolling calfs, hamstrings, glutes, IT bands, and quads

ESD

Aerobic Capacity:Running (Distance)

8 Minutes of Running for Distance

4 Minutes Rest

6 Minutes of Running for Distance

3 Minutes Rest

4 Minutes of Running for Distance

2 Minutes Rest
Score is total Meters Ran for all 3 bouts.

Metcon (Distance)

For those who may not be able to Run:

Row or Bike for the same intervals.

8 Minutes of Row/bike for Distance

4 Minutes Rest

6 Minutes of Row/bike for Distance

3 Minutes Rest

4 Minutes of Row/bike for Distance

2 Minutes Rest

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