14
Jul
Thursday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Rowling!
Rd1 penalty: air squats
Rd 2: lunges
Rd 3: burpees
Rd 4: jumping jacks
*Goal is to land exacly on 100m
Whatever amount over or under is your reps for the penalty movement
Metcon
Metcon (No Measure)
EMOM x 20
Min 1- :45 cardio of your choice
Min 2: 150 ft KB/DB farmers carry AHAP
Min 3- :45 hollow rocks
Min 4: 8-10 strict pull
Min 5- rest
Strict Pull Options
C2B
Pull Up
Banded Pull Up
Deep Ring Row
Cool Down
Metcon (No Measure)
ROMWOD