CrossFit VU – CrossFit

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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


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


Metcon (No Measure)

4-5 rounds for quality

12 alt v ups

:30 shoulder taps

12 paloff press

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