WOD

CrossFit VU – CrossFit

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Warm-up

Coaches will lead a good dynamic warm-up

Metcon

This will be a 3 part workout. Everyone will do part A together. Part B and C will be split up into two groups (depending on class size).

A: Metcon (No Measure)

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg

Station 2 – Hamstring Curls with floor slides x 10-12 reps

Station 3 – Barbell Rollouts (Abs) x 10 reps

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps

B: Metcon (AMRAP – Reps)

For max reps:

3 Minutes of Burpee Box Jump Overs (24″/20″)

Rest 60 seconds, and then…do part C

C: Metcon (Calories)

For max calories:

3 Minutes of Rowing

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