CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 min cardio

into..

Halo

Into..

1 round

:30 pigeon stretch each side

:30 lizard pose each side

:30 sumo squat hold

Into…

2 rounds (w/ PVC)

5 Kang Squats

5/5 Cossack Squats

5/5 bird dog

Strength

Back Squat (Heavy 1-Rep )

ON A 25:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight…we will use it in the coming weeks.

(Score is Weight)

Metcon is optional after class.

Cool Down

Metcon (No Measure)

Cool Down

Foam Roll Quads/IT band/Glutes

1:00 Seated Saddle

Workout

Metcon (Time)

3 rounds

50 DU

20 Russian KB Swing (70/53)|(53/35)

15 sit ups

(Score is Time)

*10 min cap
Scaled

Less weight

75 SU