CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 12
Min 1- 40 sec Echo bike (increase pace each rd)
Min 2- Flow Stretching
Min 3- 50′ High Knees 50′ butt kickers
Metcon
50 cal AAB/Echo (Time)
50 cal Max Effort
Run heats, stay loose while waiting
When you finish walk around for 5-6 min to cool down
Wait for everyone to finish, start the finisher together
Finisher
Metcon (No Measure)
4-5 rounds for quality
12 alt v ups
:30 shoulder taps
12 paloff press