CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Foam roll IT band & calves (4 min)
200m run
250m row or 12/10 cal bike
25 jumping jacks
10/10 leg sweeps
10/10 shoulder shrugs (forward/backwards)
10 ab mat sit ups
DU Drills (6-7 min)
-SU (focus on straight body line, elbows in, hands down & slightly in front)
-Slow SU w/ higher jumps
-Penguin taps
– 2-3 SU + 1 DU
Metcon
Metcon (Calories)
Every 6 min x 4 sets
400m run (2:15 cap)
50 DU (1:15 cap)
25 ab mat sit ups
Max cal row or bike in time remaining
-rest 1 min between sets-
*goal is atleast 1 min on the bike/row
RX+
600m run
20 TTB
Scaled
300m run
100 SU
15-20 ab mat sit ups