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
