CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Line Drills (7-8 min) Review pacibg/breathing 200m run (feel out your pace) Review finisher piece and set equipment aside for later Metcon 1-Mile Run (Time) Max Effort 1-Mile Run11 min cap *mandatory 400m walk/light jog cool down, nasal breathing Finisher Metcon (No Measure) For quality ‘murph prep’ AMRAP 15 15 HR push ups 3-5 strict pull ups or deep ring rows 15 air squatsRX+ 20 HR Push ups 20 air squats Scaled Plate Push Ups 8-10 push up/air squats SA DB rows instead of ring rows Cool Down Foam roll lower bodyRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 SU 8 bootstrappers 5 inchworms w/ push up 10 supermans :15 hollow rocks *DU rd 2 w/ empty BB 5 goodmorning 5 push press 5 front squat 5 Deadlift 5 Hang Muscle Clean Review barbell cycling, start building to workout weight Metcon Metcon (5 Rounds for time) Every 4:00 x 5 sets 10 front squats (95/65)(75/55) 8 S2O 6 Hang Power Clean 50 DU Goal is ~ 1 min restRX+ 135/95 Scaled Less weight 100 SU 8-6-4Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min standing straddle 1 min puppy dog 100m run 5/5 step ups 5 plate deadlifts 5 plate strict press 5 scap pull ups 100m run 5 box jumps 5 plate G2O 5 pull ups or ring rows Partner Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 AMRAP 25 40 Box Jumps (24/20) 200m run 40 Plate G2O (45/25)(25/15) 200m run 40 Pull Ups *count the run as 1 rep Split up reps w/ your partner, run togetherRX+ C2B 50/35 Scaled Less weight Ring RowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 5/5 Squat reach up w/ back against wall :30 pec stretch against rig post each side 5/5 SA Banded OH Squats :30 Sumo Squat hold holding onto rig Grab barbells, review OH Squat Strength Overhead Squat (1 x 1) 1RM!!! 25 min clock Metcon Metcon (Time) 3 rounds 20 air squats 15 ab mat sit ups 10 push ups *7 min capRX+ 5 BMU instead of push ups Scaled Plate push ups 10-15 air squatsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 3/3 SA RR 5/5 SL Glute Bridge :15 bicycle crunches 5 push ups Review rope climb/movements Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 2-3 rope climps 10 DB Floor Press (athletes choice) :30 Hamstring curls w/ sliders 10/10 russian twists w/ slam ball -rest 30 sec between rounds-RX+ Legless Cool Down ROMWODRead more