CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

1 min supine twist

3 rounds

5 BB RDL

5 push up

5/5 Alt V ups

Review DL and start building

Metcon

Metcon (4 Rounds for time)

Every 6 min x 4 sets

400m run

21 Ab mat Sit Ups

15 Deadlifts (185/125)(135/95)

9 Matador/Box Dips

*goal is to have atleast 1 min rest
RX+

225/155

600m run

RING dips

Scaled

Less weight

Banded dips