Tuesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Agility Ladder Drills 7-8 Min

1 min pigeon

1 min half kneeling hamstring

Review movements/practice round

Run 200m

10 cal row or 8 cal bike

5 box step ups

5 slam ball

Metcon

Metcon (Time)

4 rounds for time

Run 400m

21 Cal Row or 15 cal bike

15 Single DB Box Step Ups (35/20)(25/15)

9 Slam Ball (20/10)

*25 min cap
RX+

50/35

30/20

600m run

27-21-15 rep scheme

Scaled

Less weight

200m run