CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min pigeon each side
:30 down dog (calf/hamstring focus)
10/10 leg sweeps (lateral & forward)
50ft toe walk
50 ft toe walk
50ft high knees
50ft butt kickers
Into..
250/200m row or 15/12 cal bike
200m run
20 SU/DU
Metcon
Metcon (AMRAP – Reps)
Every 6 min x 4 rounds
500/400m row or 30/25 cal bike
400m run
Max DU or SU in time remaining
-rest 1 min b/t rounds-
*goal is to have 1:00-1:30 on the rope
RX+
600/500m row or 35/30 cal bike
600m run