5
Jan
Wednesday
CrossFit VU – CrossFit
Warm up
Warm-up (No Measure)
3 rounds
:30 row or bike (increase pace each round)
20 shoulder taps
10 tuck ups
8 scap pull ups (switch to pull ups/RR last round)
5 up downs (switch to burpees last round)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
21/15 cal row or 15/12 cal bike
21 burpees
21 pull ups/ RR
-Rest 4-
AMRAP 4
15/12 cal row or 12/9 cal bike
15 burpees
15 TTB/ HKR
-Rest 4-
AMRAP 4
12/10 cal row or 10/7 cal bike
10 burpees
10 pull ups/ RR
RX +
27 reps & C2B on first AMRAP
21 reps second AMRAP
15 reps third AMRAP
Scaled
Fewer cals/burpees/pull ups
*Goal is to get back to the row on each AMRAP. Adjust reps as needed
Finisher
Metcon (No Measure)
Tabata Abs
8 rounds
20 sec on 10 sec off
Coaches choice