27
Feb
Monday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min supine Squat stretch on wall (https://youtu.be/Xn3upNt9hew)
1 min lat stretch on wall
2 rounds
20 SU
5 up downs
5/5 SL Glute bridge
5 BB Good mornings
5/5 elbow punches
Review macho man complex and start building to workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 4 min x 4 sets
50 DU
10 lateral BB burpees
AMRAP ‘Macho Man’ in remaining time
(135/95)(115/75)
-Rest 1 min between sets-
Macho Man
3 Power Clean
3 Front Squat
3 Push Jerk
Goal is ~ 2 min for the barbell
Score is total rounds + reps of macho man
RX+
155/105
Scaled
Less weight
Step over
75 SU