CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
2 ROUNDS
10 Cossack Squats*
5 PVC Kang Squats**
5/5 Single Leg DB RDL
Strength
Back Squat (3-3-3-3)
3-3-3-3
Back Squats*
*Building from Moderate-Heavy to Heavy
(Score is Weight)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
15 DB Front Squat (35/25)|(25/20)
15 Burpees
-Hard Cap 8:00-
Scaled
Less weight
8-10 FS
8-10 burpees
RX+
50/35
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs and Upper Back
(No Measure)