19
Jan
Wednesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 Jumping Jacks
10 Glute Bridges
5/5 Bird Dogs
Into…
2 ROUNDS
8 BB Good Morning
10 Alt. Step Ups
10 Alt. Slow Deadbugs
Strength
Metcon (Weight)
E2MOM x 8 MIN
5 Tempo Deadlift (30X1)*
15 Slow Alt. V-Ups
*Build from Moderate to Moderate-Heavy
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
12 Deadlifts (185/135)|(135/95)
12 Box Jumps (24/20)
Immediately Into…
3 ROUNDS FOR TIME
10 Deadlifts (225/155)|(155/105)
10 Box Jumps
(Score is Time)
KG BB 1: (85/60)|(60/42.5)
KG BB 2: (100/70)|(70/55)
RX+
225/155
275/205
Scaled
2 rounds per section
Less weight
Lower box
Step ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pigeon Pose (R/L)
1:00 Calf Stretch (R/L)
(No Measure)