CrossFit VU – CrossFit Warm Up 2 Rounds 10/10 SL Bent Knee Calf Raise (wall) 10 Ring Rows 10 Tuck Ups Metcon (AMRAP – Rounds and Reps) AMRAP 20 2:00 on / 1:00 off [7 Sets] 15 TTB 45 DU 15 D-DB Bent Over Row (35/20s) 45 DU *pick up where left offScaled/Masters 15 HKR 45 SU 15 BOR 45 SU Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up 3 rounds 10 Turkish Sit Ups 10 banded goodmornings 10 plate around the worlds Review DL Strength Deadlift (Every 1:30 x 8 sets Tempo (40X1) x 3 reps ) Build throughout…Moderate load Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups10 min cap Target: 5-7 min Scaled/Masters 21-15-9 DL 155/105 Box HSPU/HR PURead more

CrossFit VU – CrossFit Warm Up Tabata 3 sets 20 sec on/10 sec off x 8 Row or Bike Groiners Hamstring walkouts Bootstrappers *rotate through each movement Review MBC Metcon (Time) For time 50-40-30-20-10 Row cals 15-15-15-15-15 MBC (20/14) 25 min capRX+ 30/20 Scaled/Masters 40-30-20-10-5 Row cals 10-10-10-10-10 MBC (14/10) Finisher AMRAP 6 5/5 plank DB Slide 12 Banded Lat pull downRead more

CrossFit VU – CrossFit Warm Up 2 rounds 3/3 KB Windmills :30 side plank each side 5 KB Goblet Squats Barbell Prep Strength 1 Snatch Lift Off + 1 Snatch (EMOM x 10 ) Build throughout….Moderate load Metcon (AMRAP – Rounds and Reps) AMRAP x 9 5 C & J (135/95) 7 Burpee Pull Ups 9 Ab mat sit upsRX+ 155/105 Ring Muscle Ups Scaled/Masters 5 C & J (95/65) 7 Burpee RR 9 Ab Mat Sit UpsRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 Buy In: 600m run (together) into.. 12 rounds (I go, you go) 10 TTB 12 Alt DB Hang Snatch(35/25) Cash Out: 600m run 30 min capRX+ 50/35 Scaled/Masters Buy In: 400m run into 8 rounds 10 HKR 12 Alt Db Snatch (25/20) Cash Out: 400m runRead more