Tuesday

13
Sep

Tuesday

Announcements

Friday Sept 17th we will run Fighting Spirit all day for the class wod. All donations made this day will be donated to Bethematch.org in support of giving others more time that are dying from Leukemia.
Member Appreciation Beach wod! Come workout with us and enjoy some Food and fun in the sun.
RSPV on FB event please.
https://fb.me/e/4i9Yv0wVa

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Agility Ladder Drills

6-7 min

Into..

10/10 leg sweeps

:30 calf stretch

:30 push up down dog

Into..

200m run

15/12 cal row or 12/8 cal bike

Metcon

Metcon (Time)

For time

800m run

10 HR Push Ups

50/40 cal row or 35/25 cal bike

600m run

10HR Push Ups

40/30 cal row or 25/20 cal bike

400m run

10HR Push Ups

30/20 cal row or 20/15 cal bike

200m run

10 HR Push Ups

20/10 cal row or 15/10 cal bikw

100m run

10 HR Push Ups

10/5 cal row or 7/5 cal bike

30 min cap
RX+

Deficit HR Push Ups

Scaled

Fewer cals/running on first 2 sets

Cool Down

200m walk nasal breathing