CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Review Watts/RPM/Pacing/Set Up EMOM x 8 40 sec on/20 sec off Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort Min 2- Flow Stretching *partner up for EMOM Metcon 50 cal AAB/Echo (Time) 50 cal Max Effort5 min cap Baseline testing...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 groiners 5/5 birddogs 5/5 Samson 5 up downs 5 DBL DB DL (between feet) 5 DBL DB Russian Swing 5 DBL DB Hang Snatch 5 BB Goodmorning 5 Back Squat 5/5 Front Rack Reverse Lunge Review BS Tempo and set up on rig...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching (6-7 min) Movement review Break into groups, run through 5-6 reps at each station Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2 – KB Swing (53/35)(35/26) Min 3- Wall...Read More

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squat 10 glute bridge 10/10 shoulder taps 5 scap pull ups 5 kip swings 5 up downs 5 BB Goodmorning 5 BTN Push Press 5 Back Squat 5 Hang Clean High Pull 5 Deadlifts 5 Power Clean Review barbell movements and start...Read More

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