CrossFit VU – CrossFit
Warm Up
1 min row or bike
10 KB SL RDL
10 hollow rocks
1 min bike or row
10 RKBS
10 supermans
1 min bike or row
10 KB High Pull
10 Scap Pull Ups
1 min bike or row
10 kip swings
Review DB movements
Metcon (AMRAP – Reps)
Every 2:00 x 8 Sets / 1:30 Rest
8 Pull Up
12 DBL DB DL/12 DB HPC (50/35)*
Max Cal Bike/Row
*even rds DB DL…odd rds DB HPC
*goal is to have atleast 45 sec to 1 min on cardio
RX+
6 BMU
Scaled/Masters
8 RR/pull up negative
12 DB DL/HPC(25/20)
Max cal row/bike