CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :30 PVC ext rotation stretch each side 10 PVC Pass Thru 10 PVC Around the World 10 banded pull aparts 5/5 banded strict press 10 hollow rocks w/ PvC overhead 25 DU or SU Review complex Strength 2 Push Press + 2 Jerks (1 x 1) 2 Push Press + 2 JerksBuild to a heavy complex 15 min Push Jerk or Split Jerk Metcon Metcon (Time) For time 100 DU 40 WB (20/14) 40 Alt DB Snatch (35/20)(25/15) 100 DU 30 WB 30 Alt DB Snatch 100 DU 20 WB 20 Alt DB Snatch 18 min capRX+ 50/35 Scaled Less weight 150 SU Fewer repsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :30 cardio 8 Plate Floor Press 8 Plate Bicep Curls 8 Plate Turkish Sit Ups Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on / 20 sec off Min 1- Cardio of Choice Min 2- 8 Bench Press (athletes choice) Min 3- Plank Min 4- Alt DB Bicep Curls Min 5- Wall Sit Cool Down ROMWODRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 5 supermans 5/5 deadbugs 5 scap pull ups 5 ring rows Review DL Strength Deadlift (1 x 3) Build to a 3RM Baseline testing for next cycle 20 min Metcon The Mule (Time) 21-15-9 Deadlift (225/155)(185/125) Burpee Pull Up12 min cap RX+ 315/225 Scaled Less weight Burpee RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Pigeon Stretch 1 min each side Down Dog 30 sec Line Drills 5-6 min 4 shuttle run Row 15 cal or Bike 10 cal 6 HR Push Up Metcon Metcon (Time) Buy In: 20 shuttle runs (25′ down/back=1) 40-40-40 Cal Row **Bike 25 cals 20-20-20 HR Push Up Cash Out: 400m run 30 min capRX+ HSPU Scaled Plate HR Push Up Fewer cals Finisher Metcon (Time) For time 25 V Ups 50 Russian Twists (L/R=2) 5 min capRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 box step ups 3 up downs 3/3 groiners 3/3 bird dogs w/ empty BB 5 good morning 5 push press 5 front squat 5 hang muscle clean 5 deadlift Review complex Strength Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight) Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click hereDisregard the time cap. Build to a heavy complex 15-18 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 Burpee Box Jump (24/20) 7 thrusters (95/65)(75/55) 7 Pull UpsRX+ 115/85 C2B Scaled Step ups Less weight RRRead more