CrossFit VU – CrossFit Warm Up 3:00 Slow Row then 3 Rounds 10 Lateral Hops Over Rower :15 HS Hold w/ negative to finish Metcon (AMRAP – Reps) EMOM 15 :40 on :20 off 1. Calorie Row 2. Box Jump Overs 24/20″ 3. Strict Handstand Push Ups *LOWEST rep count is your scoreRx+ Deficit HSPU (4/3″) *45/35#plate Scale/Masters: EMOM 15 :40 on :20 off 1. Calorie Row 2. Box Jump (or step) Overs 20″ 3. Push Ups/Kipping HSPU Strength Push Press (Every :90 for 12:00 4-4-3-3-2-2-1-1) Start light build to heavy singleRead more

CrossFit VU – CrossFit Warm Up Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#14:00 Time Cap Scale/Masters: 3 Rounds 30 Air Squats 7 BMU or 14 C2B/PU/Jumping PU 10 Hang Power Cleans (less weight)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 20 10 Burpee Pull Up 200m run *alt full rounds w/ partnerRX+ burpee C2B Scaled/Masters 7-10 burpee rr 200m run Strength Deadlift (Every 2:00 x 5 sets 5 reps) for quality…keep it lightRead more

CrossFit VU – CrossFit Warm up 3 rounds 5 muscle cleans 10 kipping knee raises 5 front squats w/ pause 5-10 push ups Metcon (Weight) On a 30:00 clock 6 rounds 5 squat clean (205/145) 10 TTB 15 push ups in time remaining Build to a heavy single Squat Clean + Split JerkScaled/Masters 5 squat clean (any weight) 10 ab mat sit ups 15 push upsRead more

CrossFit VU – CrossFit Warm up Line Drills Metcon (5 Rounds for time) Every 5:00 x 5 rounds 200m run 12 strict pull ups 200m run 6 wall walksScaled/Masters 200m run 10 RR or banded strict pull ups 100m run 10 push ups Cool Down ROMWODRead more