CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Dynamic Stretching (6-7 min)

Movement review

Break into groups, run through 5-6 reps at each station

Metcon

Metcon (AMRAP – Reps)

EMOM x 25

40 sec on/ 20 sec off

Min 1- Row or Bike

Min 2 – KB Swing (53/35)(35/26)

Min 3- Wall Balls (20/14)(14/10)

Min 4- Renegade ‘no push up’ Rows (35/20)(25/15)

Min 5- Ab mat Sit Ups
RX+

50/35

70/53

Scaled

Less weight