CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Review rowing technique/pacing

EMOM x 8

Min 1- Row 40 sec (build in pace each rd)

Min 2- Flow stretching (coaches choice)

*partner up for the EMOM

Metcon

2k Row (Time)

Max Effort 2k Row
Retest…Let’s hit some PR’s!

Run 2 heats…once first heat is finished rest as needed and start on the finisher

Second heat stay loose on the bike while waiting

Finisher

Metcon (Time)

5 rounds

5/5 alt v ups w/ 2 sec pause at top

:30 sec side plank each side

Scaled

Modified side plank
RX+

V Ups w/ 2 sec pause at the top

Cool Down

Roll out head to toe (3-5 min)