Wednesday

23
Feb

Wednesday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into..

1 ROUND

1:00 Bike or Row (EZ to Mod Pace)

5/5 Samson Stretch

:30 Pigeon each side

8 bootstrappers

:30 hollow hold

Into..

Barbell Prep for Back Squat

Strength

Back Squat (5-5-3-3-3)

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Wall Balls (20/14)|(14/10)*

15/12 Cal Bike or 20/15 cal row

*RX + (30/20)|(20/14)

(Score is Time)

KG WB: (9/6)|(6/5)
Scaled

Fewer WB/less weight

Fewer calories

*9 min cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)