CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 :15 plank :15 active squat hold w/ plate 8 plate floor press 8/8 deadbugs Metcon Metcon (No Measure) 4-5 rounds for quality 100 ft DBL KB Front Rack Carry AHAP 10 incline DB Press (athletes choice) 10 banded straight arm lat pull...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5 Snatch Grip Deadlift 5/5 Step Ups 7 tuck ups 7 scap pull ups 5 Hang Sn High Pull 5 Box Jumps 7 Kip Swings 7 HKR or TTB 5/5 worlds greatest 5 Snatch High Pull Review BB Complex Strength Power Snatch Complex (1...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills (7-8 min) Review pacibg/breathing 200m run (feel out your pace) Review finisher piece and set equipment aside for later Metcon 1-Mile Run (Time) Max Effort 1-Mile Run11 min cap *mandatory 400m walk/light jog cool down, nasal breathing Finisher Metcon (No Measure) For...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 SU 8 bootstrappers 5 inchworms w/ push up 10 supermans :15 hollow rocks *DU rd 2 w/ empty BB 5 goodmorning 5 push press 5 front squat 5 Deadlift 5 Hang Muscle Clean Review barbell cycling, start building to workout weight...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min standing straddle 1 min puppy dog 100m run 5/5 step ups 5 plate deadlifts 5 plate strict press 5 scap pull ups 100m run 5 box jumps 5 plate G2O 5 pull ups or ring rows Partner Metcon Metcon (AMRAP – Rounds...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 5/5 Squat reach up w/ back against wall :30 pec stretch against rig post each side 5/5 SA Banded OH Squats :30 Sumo Squat hold holding onto rig Grab barbells, review OH Squat Strength Overhead Squat (1 x 1) 1RM!!! 25 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3/3 SA RR 5/5 SL Glute Bridge :15 bicycle crunches 5 push ups Review rope climb/movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 2-3 rope climps 10 DB Floor Press (athletes choice) :30 Hamstring curls w/ sliders 10/10 russian twists...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 50′ bear crawl 50′ crab walk (backwards) 50′ high knees 50′ butt kickers 50′ high skips 10 PVC Pass Thru 10 PVC Good morning 5/5 elbow punch 5/5 bird dogs 10 PVC Strict Press Review Push Press w/ PVC then grab barbells Strength Push...Read More

CrossFit VU – CrossFit View Public Whiteboard 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 RowRetest…Let’s hit some PR’s! Run 2 heats…once first heat is...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 min cardio 5/5 Cossack Squats w/ OH reach 5/5 thoracic rotations 10/10 shoulder taps 7 bootstrappers 5 push up downdog W/ empty BB 5 goodmorning 5/5 elbow punch 5 strict press 5 High Pull 5 RDL Review Clean and Jerk Strength Clean and...Read More