22
Feb
Wednesday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
1 min hurdler stretch
1 min supine twist
2 rounds
100m run
5/5 slow deadbugs
5 BB RDL
5/5 step ups
20 SU
Review deadlift and build to starting weight
Metcon
Metcon (Weight)
EMOM x 25
45 sec on/15 sec off
Min 1 & 2- 300m run
Min 3- 5 Deadlifts (building)
Min 4- DU or SU
Min 5- Box Jumps (24/20)
*Build to a heavy 5-rep on the deadlift
Score is final weight on DL
RX+
400m run
30/24
Scaled
Step ups
200m run
Finisher
Metcon (No Measure)
Tabata Abs
20 sec on/10 off x 8
Coaches choice