Wednesday

26
Jan

Wednesday

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Alt Shoulder Taps

5 Knee Push-Ups

10 Up Downs

10 See-Saw Bent Over Row

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Rope Climb Practice

(No Measure)
*Split up into 2 groups if big class. One group start on ropes while the other continues active stretching & practicing renegade rows

Workout

Metcon (Time)

FOR TIME

200m DB Carry (35/25)|(25/15)*

15 Burpees

4 Rope Climbs

40 Jumping Lunges

2 Rope Climbs

20 Renegade Rows

2 Rope Climbs

40 Jumping Lunges

4 Rope Climbs

15 Burpees

200m DB Carry

*For both carries, first 100m in Front Rack and second 100m in Farmer Carry for 200m total each carry.

(Score is Time)

KG DB: (22.5/15)|(15/9)
*If its a big class do a 1 min stagger start with 2 groups. Take turns on the rope.

*22 min cap

RX+

50/35

Scaled

100m DB carry

Less weight

8-10 burpees

20-30 regular lunges

Rope Climb Options:

8/8 SA Ring Rows/ 4 Supine to Stand/Jump + Pull Knees to Chest