CrossFit VU – CrossFit

Warm Up

30 sec row or bike

90/90 Hip Rotations

:30 row or bike

10 glute bridges

:30 row or bike

5/5 Box step overs

Barbell Prep

Strength

Front Squat (4 x 6 @ 75-80%)

20 min

Metcon (AMRAP – Reps)

EMOM x 15

45 sec on/15 sec off

Min 1- DBL DB Box Step Overs (35/20)(24/20)

Min 2- Max Cal Bike/Row

Min 3- Rest
RX+

50/35

Scaled/Masters

Single DB Step Overs

Bike + Step Over Cals (AMRAP – Reps)

Bike cals + Step Overs