CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min seated forward fold

1 min puppy dog

3 rounds

1:00 row/bike

10 banded goodmornings

8 KB High Pull

5 up downs

*rd 3 switch to burpees

Metcon

Metcon (4 Rounds for time)

Every 5 min x 4 sets

25/20 cal row or 20/15 cal bike (1:30 cap)

15 KBS (53/35)(35/26)

10 burpees

*goal is to have ~1 min of rest b/t sets
RX+

30/25 cal row or 25/20 cal bike

70/53

Scaled

Fewer cals

Less weight

Finisher

Metcon (No Measure)

3 rounds for quality

12 seated banded rows

12 paloff presses w/ band (6 per side)