CrossFit VU – CrossFit

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Functional BodyBuilding

Warm up

Warm-up (No Measure)

Agility Ladder Drills- 5 -7 min

Movement Prep/Demo

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

10..9..8..7..6..5..4..3..2…1

Russian KB Swings

Sumo Stance Goblet Squat

Close Grip DB Floor Press

Pike Raises Over KB (L & R= 1)

Banded BOR

*Every 3 min do 20 lateral plate skips (L & R = 1) + 5 BB or DB Bicep Curls

*Mod weight for KB and DB