Announcements
DATES TO REMEMBER
- CFVU Intramural Open starts Feb 26th. 3 workouts each week for 3 weeks. Teams will be built before we kick it off.
- Gymnastics clinic, Sat, Mar 28th 830-10am.
- Friday, April 3– Closed in Observance of Good Friday. Happy Easter! Easter workout Saturday.
- May 23-25- Closed in Observance of Memorial Day. Remember those who sacrificed everything for us.
CrossFit VU – CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
Hip Halo
-into-
7:00 AMRAP
30-second Easy Single Unders
5 Single Dumbbell Squats (light)
10 Deadbugs
10 Bird Dogs
10 Roll and Reach
Workout
Workout Prep
1 Controlled Round
10 Double Unders
4 Single Dumbbell Squats @ workout weight
Good Friday (Time)
FREEDOM (RX)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (35/25)
(Scored by Time)
INDEPENDENCE (Intermediate)
80-60-40-20-10
Double Unders
40-30-20-10-5
Single Dumbbell Squat (25/15)
LIBERTY (Beginner)
50-40-30-20-10
Single Unders
25-20-15-10-5
Single Dumbbell Squat (light)
COMPETE (RX+)
100-80-60-40-20
Double Unders
50-40-30-20-10
Single Dumbbell Squat (50/35)
* 16 min cap
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Side Lying Rotations (each side)
*Rest as needed between sides and sets.
Toe Elevated Calf Stretch
Side Lying Rotations