CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Into …

1 SET (:45 ON / :15 REST)

MOVT 1 – RR

MOVT 2 – Push-Up to Pike

MOVT 3 – Hollow Hold

MOVT 4 – DB DL

Into …

Practice Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

7 Pull Ups

14 DB Burpees (35/25)(25/20)

200m run

(Score is Rounds + Reps)
RX +

50/35

C2B

Scaled

Less weight

RR/banded pull ups

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

15 banded pull aparts

10 hollow rocks

Followed By…

5:00 Foam Roll

(No Measure)