CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
ATYT x 10
5/5 Samson
5/5 step ups
5/5 alt v ups
5 burpees
5/5 half kneeling SA DB Press
Barbell Prep
Strength
Push Press (4 x 3)
*2 sec pause in dip
Demo: https://youtu.be/z3YcqZl3KN0
15 min clock
Week 1 of 6
Working sets 70-75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
10 SA DB OH Lunge (switch arms halfway) (35/20)(25/15)
7 TTB
10 Burpee Box Jump Overs (24/20)
RX+
50/35
Scaled
Less weight
HKR
Step Overs