CrossFit VU – CrossFit Warm Up 1 min row or bike Flow Stretching :30 row or bike Flow stretching :15 row or bike Metcon (Time) 2 rounds 21/18 cal row rest 30 sec 15/12 cal row rest 30 sec 9/6 cal row rest 30 sec12 min cap Take 3-4 minutes to switch machines RX+ 25/20 20/15 15/12 Metcon (Time) 2 rounds 21/18 cal bike rest 30 sec 15/12 cal bike rest 30 sec 9/6 cal bike rest 30 sec12 min cap RX+ 25/20 20/15 15/12 Finisher For quality 3-4 rounds 12 DB Skull Crushers 15 banded face pullsRead more

CrossFit VU – CrossFit Warm Up Barbell Prep Strength 1 Hang Squat Clean + 1 Front Squat + 2 Jerks (Build to a heavy ) 20 min clock Air Force (Time) For time 20 Thrusters (95/65) 20 SDLHP 20 Push Jerk 20 OHS 20 Front Squat *At the top of each minute 4 burpees12 min cap Scaled/masters For time 15 Thrusters (75/55) 15 SDLHP 15 Push Jerk 15 OHS 15 Front Squat *At the top of each minute 4 up downsRead more

CrossFit VU – CrossFit Metcon (Time) Teams of 2 For time Buy in: 120 WB (20/14) 3 rounds 20 DL (225/155) 10 Pull Ups into.. 3 Rounds 20 S2O (135/95) 10 Pull Ups Cash Out: 120/100 cal bike 30 min capRX+ 275/185 155/105 C2BRead more

CrossFit VU – CrossFit Warm Up Line Drills 2 rounds 5 scap push ups :30 active bar hang :30 table top hold Metcon (Time) 7 rounds 10 DB Bench (35/25) 100 ft DB Farmers Carry 200m run 25 min capRX+ 50/35 8 rounds Scaled/Masters 7 rounds 7 DB Bench 50’ Farmers Carry 100m runRead more

CrossFit VU – CrossFit Metcon (AMRAP – Reps) Every 3 min x 5 rounds rest 1 min between 25/20 cal row 15 KBS (53/35) Max TTB in time remainingRX+ 70/53 Scaled/Masters 20/15 cal row 12 KBS Max HKR Cool Down ROMWODRead more