CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 rounds

30 sec banded skater jumps w/ halo

30 sec banded march w/ halo

30 sec plank

Into..

5 scap pull ups

5 kip swings

5/5 seated DB Strict Press

5/5 box step ups

:30 wall handstand hold (use box to scale or downdog)

Review Push Press

Strength

Push Press (5 x 1)

*Back off week..max out next week

*Focus on speed/crisp reps

*Working sets at 70-72%

15 min clock

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

2..4..6..8..10 ect.

Devil’s Press (35/20)(25/15)

Box Jump (24/20)

Pull Up

*for a big class, half start on the rig
RX+

C2B

50/35

Scaled

Less weight

Step ups

Ring Rows