CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
:15 high knees
1 min cardio cardio
10/10 leg sweeps (lateral)
10/10 toe touches
:15 butt kickers
1 min cardio
10/10 leg sweep (forward)
10/10 quad stretch
:15 up downs + step ups
Metcon
Metcon (Time)
50-40-30-20-10
Cal row
10-8-6-4-2
BBJO (24/20)
25 min cap
40-30-20-10-5 on the bike
RX+
30/24
12-10-8-6-4
Scaled
Cut out the rd of 50 or 40
Finisher
Metcon (No Measure)
Pump Sesh
4-5 rounds for quality
8 DB Bicep Curls
12 overhead banded tricep ext (anchor band to pull up bar)
15 banded straight arm pull downs