CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

1 min childs pose on box

2 rounds

25 SU

5/5 KB Windmills

5/5 step ups

:30 plank

5/5 KB SA Strict Press

Review Push Press

Strength

Push Press (4 x 3)

2 sec pause in dip

Working sets at 75-80% (10-15lbs more than last week)

15 min clock

Metcon

Metcon (Time)

For time

3 rounds

50 DU

21 KBS (53/35)(35/26)

15 KB Box Step Overs (24/20)

9 HSPU

13 min cap
RX+

70/53

Strict HSPU

Scaled

Less weight

100 SU

Box HSPU

2 rounds