WOD

CrossFit VU – CrossFit

https://www.crossfit.com/workout/2018/04/25#/comments

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Warm up

Start foam rolling legs, calfs. Coaches will lead a dynamic warm up

ESD

5 – 10 – 15 Shuttle Run (10 Rounds for time)

10 rounds, each for time:

5-10-15-yard shuttle sprint

Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).

Rest as needed between sprints.
Today would be a good day to wear a watch or bring a stop watch.

Scaling

Each sprint is short and should be done at max effort. All skill levels can complete this workout as prescribed. Newer athletes might want to reduce the number of intervals.

B: Metcon (7 Rounds for time)

Beginner Option

7 rounds, each for time:

5-10-15-yard shuttle sprint

Accessory Work

Metcon (No Measure)

Core Cash Out

Tabata Style: 20 sec. work/10 sec. rest

2 Rounds Total:

Plank

Plank with knees to elbow

Side Plank (20 sec each side)

Hollow Hold

Sit-Ups

Reverse Crunches

Dead Bugs

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