WOD

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Foam Roll and trigger point shoulders. Coaches will lead some dynamic stretching.

Weightlifting

You will have 12 minutes per movement.

All lifts will come from the rig.

A: Front Squat (3, 3, 3, 3, 3, 3, 3)

B: Push Press (3, 3, 3, 3, 3, 3)

C: Thruster (3, 3, 3, 3, 3, 3)

ESD

Pick a bike OR rower for this portion.

A: Metcon (Distance)

Row for 8 Minutes @ 75-85% of your best 500m pace

Record your distance

Record Calories in the comments

B: Metcon (Distance)

Bike for 8 Minutes keeping your watts from 200-300 ish

Record distance

Record calories in the comments

GET OUR FREE EBOOK

If you are serious about reaching your goals and seeing results, these guidelines will help you do just that. And what's best is that... it's FREE!

  • Should be Empty:
  • You have Successfully Subscribed!