Announcements
Fighting Spirit WOD/ Cancer awareness FundRaiser for BeTheMatch.org , Weds, August 3. WOD will be conducted all day during classes. Please bring some cash if you can to help others get treatment and more time with family. Thank you
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min hurdler stretch each side
:30 downdog
3/3 groiners on box
5/5 shoulders taps
5/5 quad stretch
200m run
15 cal row or 12 cal bike
6 box step overs
5 dips
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30
5 min on/1 min off
400m run
21 cal row or 18 cal bike
15 Single DB Box Step Overs (35/20)(25/15)
9 Matador Dips
*pick up where you left off
RX+
600m run
50/35
Strict HSPU
Scaled
Less weight
Banded dips