CrossFit VU – CrossFit Metcon (No Measure) EMOM x 12 Min 1- Ab mat sit ups Min 2- DB BOR Min 3- Row or Bike -rest 2 min- EMOM x 12 Min 1- KB SDLHP Min 2- Plank Side Crunches Min 3- SU or DU Cool Down ROMWODRead more

CrossFit VU – CrossFit Warm Up Halo Barbell Prep Strength Back Squat (8-6-4-8-6-4) Wave loading- second wave should be slightly heavier than the first 25 min clock Metcon (AMRAP – Rounds and Reps) AMRAP 8 8 SA DB OH Lunge *4 steps each leg 2 burpees *add 2 each roundRead more

CrossFit VU – CrossFit Warm Up Line Drills 3 cone L Drill (each athlete go 3 times) https://youtu.be/RItJa1W47Uo 100m run 5 cal row 100m 5 cal bike Metcon (AMRAP – Reps) Every 2 min x 8 sets* 200m run (1:20 cap) Max cal row/bike in time remaining Rest 1 min b/T sets*4 sets on the bike and 4 sets on the row Scaled/Masters 100m run max cal bike/row Finisher (AMRAP – Reps) EMOM x 6 Min 1- Max KTE (knees to elbow) Min 2- RestScaled Tuck UpsRead more

CrossFit VU – CrossFit Strength Warm Up Barbell Prep Clean and Jerk (Every 2:30 x 5 sets 5 TNG Clean and Jerks ) Build to a heavy Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.15 min cap *run 2 heats (staggered) if needed Scaled/Masters 750m row 30 thrusters 20 RRRead more

CrossFit VU – CrossFit Metcon (No Measure) EMOM x 25 45 sec on/ 15 sec off Min 1- Box Jumps Min 2- Row or Bike Min 3- RKBS Min 4- Plank Min 5- RestRead more