CrossFit VU – CrossFit

Warm Up

Tabata

3 sets

20 sec on/10 sec off x 8

Row or Bike

Groiners

Hamstring walkouts

Bootstrappers

*rotate through each movement

Review MBC

Metcon (Time)

For time

50-40-30-20-10

Row cals

15-15-15-15-15

MBC (20/14)

25 min cap
RX+

30/20

Scaled/Masters

40-30-20-10-5

Row cals

10-10-10-10-10

MBC (14/10)

Finisher

AMRAP 6

5/5 plank DB Slide

12 Banded Lat pull down