WOD

CrossFit VU – CrossFit

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Warm-up

Get on a bike or rower for 2-3 minutes and trigger point your shoulders and t-spine with a LAX ball.

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as Many Rounds and Reps as Possible in 20 Minutes of:

10 Slam Balls (20/10 lbs.)

8 Burpees Over the Bar (lateral)

10 Push Press (95/65 lbs.)

8 Burpees Over the Bar

200 Meter Run with your slam ball
Rx+

10 Slam Balls (30/20 lbs.)

8 Burpees Over the Bar (lateral)

10 Push Press (115/75 lbs.)

8 Burpees Over the Bar

200 Meter Run with your slam ball

Metcon (AMRAP – Rounds and Reps)

Intermediate | Beginner

Complete as Many Rounds and Reps as Possible in 15 – 20 Minutes of:

10 Slam Balls (20/10 lbs.)

5 Burpees Over the Bar (lateral)

10 Push Press (75/55 lbs.)

5 Burpees Over the Bar

200 Meter Run

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