CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 pigeon each side :30 hamstring stretch on rig 25′ toy soldiers 25′ lunge w/ twist 25′ high knees 25′ butt kickers 25′ high skips 25′ karoke Review sandbag carry 100m run 150m row or 10 cal bike 50′ sandbag carry Metcon Metcon (Time)...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 cossack squats :15 side plank each side 3/3 Samson :15 plank w/empty BB 3 kang squats 3 push press 3 RDL Strength Back Squat (1 x 3, 1 x 2, 1 x 1) 3 @ 80% 2 @ 83% 1 @ 85-88% 15-20...Read More
CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Reps) AMRAP 6 400m run (together) 40 alt DB Snatches (35/20)(25/15) Max cal row in time remaining -rest 1 min- AMRAP 6 400m run 30 Single DB Box Step Overs (24/20) Max cal row in time remaining -rest 1 min- AMRAP 6 400m...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 KB Windmills 3/3 SA KB BOR :15 plank 5 KB DL :15 hollow hold Review movements Metcon Metcon (No Measure) AMRAP 20 2/2 KB Turkish Get Up 4/4 DB ‘no push up’ renegade row 6 Sandbag Over Shoulder :30 hollow body flutter kicks...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 45 sec on/15 sec off Min 1- Row Min 2- Flow Stretching *partner up if its a big class Stand rowers out of the way, Grab barbells Review Snatch Strength Snatch (3 x 2 ) *1 sec pause at knee Working...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 hurdler stretch each side :30 downdog 3 rounds 100m run 5 tuck ups 15 SU or DU *switch to sit ups on 3rd round Metcon “RANNIE” (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups** *400m Run After Each Full Round25 min cap Finisher Metcon...Read More
