Monday

11
Jul

Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

7 Lunge + Lunge + Air Squat

8 Alt. Groiners

9 Up-Downs

10 Barbell RDL

Strength

Deadlift (1×3 @ 90%)

1×3 @ 70%*

1×3 @ 80%

1×3 @ 87-90%

*Based off of Heavy 1-Rep

*20 min

Week 3 of 9

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

7/7 Back Rack Reverse Lunges (95/65)(75/55)

10 Lateral BB burpees

12 SDLHP
RX+

115/85

Scaled

Less weight

Cool Down

Supine Twist- 1 min