CrossFit VU – CrossFit Metcon (Time) 2 rounds 21 -15-9 Bike Cals DBL KB DL (70/53) Ab Mat Sit Ups Rest 1 min b/T rounds 15 min capScaled/Masters 35/26 Cool Down ROMWODRead More
CrossFit VU – CrossFit Warm up 3 rounds 5/5 Lateral Hip Shift w/ KB 10/10 Deadbugs 5 KB Goblets Squats w/ 3 sec pause in bottom Barbell Prep Strength Back Squat (5-5-3-3-1-1-1) Build to a heavy single Goal is to hit around 90-93%…if you feel good go for a 1RM 25 min Cool Down 1...Read More
CrossFit VU – CrossFit Warm up 3 rounds 5/5 Lateral Hip Shift w/ KB 10 Deadbugs 5 KB Goblets Squats w/ 3 sec pause Barbell Prep Strength Back Squat (5-5-3-3-1-1-1) Build to a heavy single 25 min Cool Down 1 min Couch Stretch 1 min seated straddleRead More
CrossFit VU – CrossFit Strength Bench Press (3RM ) 12 min Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your...Read More
CrossFit VU – CrossFit Warm up 2 min row then.. 2 rounds 20 banded pull aparts 10 banded push up (band around elbows) *for a big class, half on rowers half on the bands then switch Review Bench Press Strength Bench Press (3RM ) 12-15 min Death Row (AMRAP – Rounds) EMOM x 20 MINUTES...Read More
CrossFit VU – CrossFit Warm up 2 min row or Bike then.. 2 rounds 20 banded pull aparts 10 banded push up (band around elbows) Review Bench Press Strength Bench Press (3RM ) 12-15 min Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 12/10 Cal Row MIN 2 — 10/7 Burpees...Read More
