Friday

8
Jul

Friday

CrossFit VU – CrossFit

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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)