CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills (7-8 min)

Review pacibg/breathing

200m run (feel out your pace)

Review finisher piece and set equipment aside for later

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
11 min cap

*mandatory 400m walk/light jog cool down, nasal breathing

Finisher

Metcon (No Measure)

For quality ‘murph prep’

AMRAP 15

15 HR push ups

3-5 strict pull ups or deep ring rows

15 air squats
RX+

20 HR Push ups

20 air squats

Scaled

Plate Push Ups

8-10 push up/air squats

SA DB rows instead of ring rows

Cool Down

Foam roll lower body