Tuesday

Announcements

Oct 23 @0830 we will be hosting our Annual Barbell4Boobs event. All money raised will be donated to the Pensacola breast cancer association. The WOD will be “Grace”. Wear pink and have some fun with it. Taking Pre orders for shirts in members group, $30 ea and NLT Oct 11.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Line Drills 6-7 min

Into

:30 calf stretch against rig

:30 Hamstring Stretch against rig

:30 pec stretch against rig

Into

200m run

5 pull ups

7 push ups

10 air squats

Metcon

Metcon (1 Rounds for time)

Murph Prep

Every 10:00 x 3 sets

600m run (3:30 cap)

3 rounds of ‘Cindy’

Cindy

5 pull ups

10 push ups

15 air squats

Score is slowest round
Goal is to have around 1 min of rest

Scaled

RR or Banded

Knee push ups

400m run