CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) :15 high knees 1 min cardio cardio 10/10 leg sweeps (lateral) 10/10 toe touches :15 butt kickers 1 min cardio 10/10 leg sweep (forward) 10/10 quad stretch :15 up downs + step ups Metcon Metcon (Time) 50-40-30-20-10 Cal row 10-8-6-4-2 BBJO (24/20) 25 min cap40-30-20-10-5 on the bike RX+ 30/24 12-10-8-6-4 Scaled Cut out the rd of 50 or 40 Finisher Metcon (No Measure) Pump Sesh 4-5 rounds for quality 8 DB Bicep Curls 12 overhead banded tricep ext (anchor band to pull up bar) 15 banded straight arm pull downsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min frog stretch 1 min puppy dog AMRAP 7 15 jumping jacks 5 BB RDL 5/5 elbow ounches 5/5 cossack squats 10 shoulder taps 5 tall power cleans 5 push press Review C& J Strength Clean and Jerk (4 x 2 ) *2 sec pause at the knee on the first rep *78-82% on working sets (5-10lbs heavier than last week) *20 min clock Week 3 of 6 Metcon Metcon (AMRAP – Reps) AMRAP 8 3..6..9..12 ect Power Clean (135/95)(95/65) HR Push UpRX+ 155/105 Scaled Less weight Knee push upRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic stretching/line drills (8-10 min) Movement demo Metcon Ghost 31 (Time) 4 rounds for time – w/ a vest 800m run 3 burpee pull ups 18 Box Jumps (24/20) 22 walking lunges *left/right = 1 40 min capPartner option Split the run/box jumps/lunges Scaled Ring rows No vest Donation link: https://fundraise.wingmanfoundation.org/give/398057#!/donation/checkoutRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min thoracic opener on WB 10 glute bridge 10 Deadbugs 10 WB DL 10 WB Squats 10 PVC Pass Thru 10 Pike Push Ups Barbells to the rig, review OHS Strength Overhead Squat (4 x 2 ) *2 sec pause in bottom *Working sets at 75-80% (10-15lbs heavier than last week) *15-20 min clock Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 14 Alt DB Hang Snatch (35/20)(25/15) 12 Med Ball Clean (20/14)(14/10) 10 TTBRX+ 50/35 30/20 Scaled Less weight HKRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 curtsy lunge :30 hollow rocks 10 banded good mornings 5/5 SL RDL Review movements Metcon Metcon (No Measure) EMOM x 20 40 sec on/20 sec off Min 1- SL KB RDL Min 2- SA DB BOR (athletes choice) Min 3- Lateral skater jumps w/ Halo Min 4- Hollow Body Flutter Kicks Cool Down ROMWODRead more