31
Jan
Tuesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
200m run @ easy pace
Line Drills 25’ Each
Toe Walk
Heel Walk
High Kicks
High Knees
Buttkickers
Skips for Height
Karaoke
200m Run @ Hard Pace
5 KB DL
5 burpee step ups
5 RKBS
5 air squats
Workout
“PUNCH OUT” (Time)
FOR TIME
1 mile Run
Into..
10 rounds
5 burpee box jumps (24/20)
8 RKBS (70/53)(53/35)
12 air squats
(Score is Time)
25 min cap
RX+
30/24
12 rounds
Scaled
800-1200m run
Less weight
Fewer rds
Step ups
Finisher
Metcon (Weight)
EMOM x 6 MINUTES
MIN 1 – 10-12 KB Skull Crushers (Athlete Choice)
MIN 2 – :50 Alt V Ups
(Score is Weight)