CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 12 Min 1- 40 sec Echo bike (increase pace each rd) Min 2- Flow Stretching Min 3- 50′ High Knees 50′ butt kickers Metcon 50 cal AAB/Echo (Time) 50 cal Max EffortRun heats, stay loose while waiting When you finish walk around for 5-6 min to cool down Wait for everyone to finish, start the finisher together Finisher Metcon (No Measure) 4-5 rounds for quality 12 alt v ups :30 shoulder taps 12 paloff pressRead more

CrossFit VU – CrossFit View Public WhiteboardRead more

CrossFit VU – VU Core View Public Whiteboard Metcon Metcon (AMRAP – Reps) AMRAP x 12 1 min on 1 min off 20 heel taps (10 each side) 20 russian twists (10 each side) *pick up where you left off after the rest breakRead more

Announcements Closed Monday July 4th. CrossFit VU – CrossFit View Public Whiteboard Metcon Team 1776 (Time) 20:22 min AMRAP Teams of 2: 1776m row buy in 250m increments Then with remaining time AMRAP: 7 Push press 115/75# 4 -100m sprints relay style 17 ball slams 30/20# 7 Front Squats 115/75# 6 DBL DB burpee box step overs 20”. 35/20#Read more

Announcements Closed Monday July 4th. CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 sec each side m- Ext rotation stretch w/ PVC :30 Lat/tricep stretch on box w/ PVC 5/5 lateral step ups 10 Turkish Sit Up w/ PVC 5/5 Samson Review Front Squat Strength Front Squat (1 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Metcon Metcon (Time) For time 75 Alt DB Snatches (35/25)(20/15) *Every min complete 7 box jumps (24/20) 10 min capRX+ 50/35 30/24 Scaled Less weight Step upsRead more