1
Feb
Wednesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 8
20 SU
5/5 Samson
5 scap pull ups
5 kip swings
5 BB RDL
*add weight each round on RDL
Strength
Front Foot Elevated Split Squat (4 x 10 )
Front Foot Elevated Split Squat
12 min clock
*Hold 2 DB’s or KB’s suitcase style..moderate load..5 reps per leg
*Complete a 30 sec plank after each set
*Use a 45# plate to elevate front foot
Metcon
Metcon (5 Rounds for time)
Every 3 min x 5 sets
35 DU
12 Pull Ups
10 DL (225/155)(185/125)
Goal is to have 1 min of rest
RX+
255/185
C2B
Scaled
70 SU
RR/Banded
Less weight