CrossFit VU – CrossFit

Warm-up

2 rounds

:30 active bar hang

3/3 bear to bridge

5/5 quad stretch

10 toy soldiers

Review EMOM

Strength

EMOM x 12

Min 1- 2-3 Strict Pull

Min 2- 50’ SA DB/KB OH Carry (moderate)

Min 3- 100m sprint

Strict pull options

RMU

C2B/Pull Up

Banded Pull Up

Deep RR

OH Carry/HSW

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scaled/Masters

3 rds

200-300m run

15 KB Swings (35/26)

12 RR