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Closed April 15, 2022 in observance of Good Friday.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min banded lat stretch

1 min hamstring stretch on rig

1 min row or bike (easy)

5 scap pull ups

5 scap push ups

5 bootstrappers

100m run

:45 min row or bike (moderate)

5 kip swings

5/5 shoulder taps

100m run

:30 row or bike (hard)

5 pull ups

8 push ups

10 air squats

100m run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

500/400m row or 30/20 cal bike

400m run

1 round of Cindy

5 pull up

10 push up

15 air squat
RX+

C2B

Scaled

RR

Plate push up