CrossFit VU – CrossFit
Warm Up
1 min row or bike
Flow Stretching
:30 row or bike
Flow stretching
:15 row or bike
Metcon (Time)
2 rounds
21/18 cal row
rest 30 sec
15/12 cal row
rest 30 sec
9/6 cal row
rest 30 sec
12 min cap
Take 3-4 minutes to switch machines
RX+
25/20
20/15
15/12
Metcon (Time)
2 rounds
21/18 cal bike
rest 30 sec
15/12 cal bike
rest 30 sec
9/6 cal bike
rest 30 sec
12 min cap
RX+
25/20
20/15
15/12
Finisher
For quality
3-4 rounds
12 DB Skull Crushers
15 banded face pulls