Tuesday

21
Mar

Tuesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

:30 row

25 SU or DU

5/5 Straight Leg Kicks

10 RKBS

5 kip swings

:30 Row

25 SU or DU

5/5 Toe Touches

5 KBS

5 pull ups or ring rows

Review rowing mechanics/pacing

Metcon

2k Row (Time)

Max Effort 2k Row
Baseline testing

Rest 5 min before Metcon

35 min running clock

Run 2 heats on the 2k row if big class

Metcon (Time)

3 rounds

100 DU

21 KBS (53/35)(35/26)

12 pull ups

12 min cap
RX+

70/53

C2B

Scaled

150 SU

Ring Rows

Less weight