23
Feb
Wednesday
CrossFit VU – CrossFit
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)