CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded double overhead 10 glute bridge 50′ bottom side up KB carry (both arms) 10 wall facing dip to stand w/ palms on wall 50′ KB OH carry (both arms) 10/10 paloff press Push Press Drills 5 dip + vertical jump 5...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :15 high knees 1 min cardio cardio 10/10 leg sweeps (lateral) 10/10 toe touches :15 butt kickers 1 min cardio 10/10 leg sweep (forward) 10/10 quad stretch :15 up downs + step ups Metcon Metcon (Time) 50-40-30-20-10 Cal row 10-8-6-4-2 BBJO (24/20) 25 min...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min frog stretch 1 min puppy dog AMRAP 7 15 jumping jacks 5 BB RDL 5/5 elbow ounches 5/5 cossack squats 10 shoulder taps 5 tall power cleans 5 push press Review C& J Strength Clean and Jerk (4 x 2 ) *2...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic stretching/line drills (8-10 min) Movement demo Metcon Ghost 31 (Time) 4 rounds for time – w/ a vest 800m run 3 burpee pull ups 18 Box Jumps (24/20) 22 walking lunges *left/right = 1 40 min capPartner option Split the run/box jumps/lunges Scaled...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic opener on WB 10 glute bridge 10 Deadbugs 10 WB DL 10 WB Squats 10 PVC Pass Thru 10 Pike Push Ups Barbells to the rig, review OHS Strength Overhead Squat (4 x 2 ) *2 sec pause in bottom *Working...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 curtsy lunge :30 hollow rocks 10 banded good mornings 5/5 SL RDL Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- SL KB RDL Min 2- SA DB BOR (athletes choice) Min 3- Lateral skater jumps...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min childs pose on box 2 rounds 25 SU 5/5 KB Windmills 5/5 step ups :30 plank 5/5 KB SA Strict Press Review Push Press Strength Push Press (4 x 3) 2 sec pause in dip Working sets at 75-80% (10-15lbs more than...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded hamstring :30 downdog Line Drills (7-8 min) 2 rounds :30 row or bike 100m run Metcon Metcon (Calories) Every 5 min x 5 sets Set 1 800m run (4:30 cap) Max cals on bike/row -Rest 1 min- Set 2 600m run...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon 1 min thread the needle 5 up downs 5 BB Good mornings 5/5 lunge w/ twist 5 BB Strict Press 5/5 straight leg kicks 5 BB Deadlifts 5/5 open and close the gate 5 front squats Review clean & jerk Strength...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min couch stretch 1 min lat stretch on wall AMRAP 7 :30 cardio 5 bootstrappers 5 push up downdog 5/5 worlds greatest *follow your partner Review WB & HPC Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 40...Read More