Monday

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS

1:00 Row or Bike

8/8 t spine rotations

8 Deadbugs

8 Up-Downs

8 BB Strict Press

Barbell Prep for complex

Strength

Push Press Complex (1 x 1 )

1 Push Press + 1 Push Jerk
15 min clock

Build to a heavy complex

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (135/95)(115/85)

*15/12 Cal Row or 12/10 cal bike After Every Set

-15:00 Hard Cap-
RX+

155/105

Scaled

Less weight

Less cals

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Nasal Breathing Row (EZ)*

*To be performed ASAP after completing the workout.

(No Measure)