Monday

CrossFit VU – CrossFit

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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