CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo..
Into..
2 rounds
10 Alt Samson
10 Med Ball Front Squats
10 bird dog
10 glute bridge
Strength
Back Squat (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 80-85%
*Based off of Heavy 1-Rep
*20 min clock
Week 2 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
1 SET
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)
-Rest :30-
AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)
-Rest :30-
AMRAP x 1 MINUTE
Max KB Goblet Squats
(Score is Total Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose
(No Measure)