CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 min row
:30 pigeon each side
1 min standing straddle
Into..
AMRAP x 8 MINUTES*
4/4 DB Single Leg RDL**
6/6 DB Single Leg Glute Bridge
8/8 Deadbugs
:30 side plank (switch halfway)
Strength
Deadlift (Heavy 1-Rep)
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Deadlift
Week 9 of 9
(Score is Weight)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Banded Hamstring (R)
2:00 Banded Hamstring (L)
1:00 Childs Pose
(No Measure)
Workout
Metcon (Time)
*Optional after class
4 ROUNDS FOR TIME*
50 DU
12 DB “Sumo” Power Cleans (35/20)(25/20)
(Score is Time)
8min cap
RX+
50/35