CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min standing straddle

1 min seated saddle

Agility ladder drills 7-8 min

250m row or 10 cal bike

200m run

5 burpees

Metcon

Metcon (Time)

For time

1000/800m row or 60/40 cal bike

800m run

25 burpees

800/700m row or 50/30 cal bike

600m run

20 burpees

500/400m row or 30/20 cal bike

400m run

15 burpees

30 min cap
RX+

30-25-20 burpees

Scaled

Cut row/run in half

Up downs