18
Oct
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
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
RX+
800m run
5 rounds of Cindy
Scaled
RR or Banded
Knee push ups
400m run