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

CrossFit VU – CrossFit Warm Up Tabata 20 sec on / 10 sec off x 8 Jumping Jacks up downs Hollow Rocks Air Squats Barbell Prep Part A (Weight) EMOM x 10 Min 1- 20 DU + 3 lateral burpees Min 2- 1 Snatch (building) Rest 2 min before part BRX+ 30 DU + 5 burpees Scaled/Masters Min 1- 20 SU + 3 up downs/burpees Min 2-1 Power Snatch Part B (AMRAP – Reps) AMRAP x 6 100 DU 25 burpees In time remainingMax Power Snatch (95/65)RX+ 150 DU 115/75 Scaled/Masters 125 SU 20 up downs Max Snatch (75/55)Read more

CrossFit VU – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 3 min on 1 min off 9/7 cal row or 7/5 cal bike 7/7 Russian Twists w/ slam ball 50ftlunge w/ slam ballScaled/Masters no slam ball Cool Down ROMWODRead more