CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
5/5 groiners
5/5 birddogs
5/5 Samson
5 up downs
5 DBL DB DL (between feet)
5 DBL DB Russian Swing
5 DBL DB Hang Snatch
5 BB Goodmorning
5 Back Squat
5/5 Front Rack Reverse Lunge
Review BS Tempo and set up on rig
Strength
Back Squat (3 x 3)
*Tempo 3311
12-15 min
Working sets at 60-65%
Prep work for our upcoming cycle
Metcon
Metcon (Time)
For time
5-5-5-5-5-5
Devil’s Press (35/20)(25/15)
18-16-14-12-10-8
Front Rack Reverse Lunge (95/65)(75/55)
14 min cap
RX+
50/35
115/75
Scaled
Less weight
Cut out the 1st rd (5-18)