Tuesday

Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – CrossFit

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Warm up

Warm-up (No Measure)

EMOM x 12

40 sec on 20 sec off

Min 1- Run 100m + Down Dog Stretch

Min 2- Bike

Min 3- Row

Min 4- Up Down Step Ups

*Increase pace each round on cardio.

*Split up into groups for the workout. Clean off equipment during rest breaks

Metcon

Metcon (AMRAP – Reps)

AMRAP 6

Buy In: 1200/1000m row

In time remaining Max Single DB Step Ups (35/20)(25/15)

-Rest 2 min-

AMRAP 6

Buy In: Run 800m

In time remaining Max HRPU

-Rest 2 min-

AMRAP 6

Buy In: Bike 50/40 cals

In time remaining Max Burpee Box Jump Overs

*Goal is atleast 1 min of work for the max reps section
RX+

50/35

Scaled

Cut down row/run/bike to allow 1 min of work

Less weight

Finisher

Metcon (No Measure)

Tabata Abs!

20 sec on/10 off x 8 rounds

Coaches choice