CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
30 sec childs pose w/ shoulder variation
20 SU or DU
5 bootstrappers
5 cat/cow
5 inch worms
w/empty barbell
5/5 elbow rotation
5 push press
5 front squat
5 deadlifts
Strength
Front Squat (1 x 3, 1 x 2, 2 x 1)
3 @ 80%
2 @ 85%
1 @ 83%
1 @ 88%
15-18 min
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
21-15-9
Shoulder to Overhead (95/65)(75/55)
Deadlifts
*35 DU after each full set
RX+
115/85
Scaled
Less weight
70 SU