CrossFit VU – CrossFit

Warm Up

200m run

15 cal row

15 cal bike

Stretch hamstrings/glutes/quads

Metcon (15 Rounds for time)

Every 2:30 x 5

250/200m row

rest 3 min

Every 2:30 x 5

0.6km/0.5km bike

rest 3 min

Every 2:30 x 5

Run 200m
*1 min cap for every round

*High power output focus

Scaled/Masters

200/150 row

0.4km/0.3km bike

100m run