CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min standing straddle 1 min seated saddle Agility ladder drills 7-8 min 250m row or 10 cal bike 200m run 5 burpees Metcon Metcon (Time) For time 1000/800m row or 60/40 cal bike 800m run 25 burpees 800/700m row or 50/30 cal bike 600m run 20 burpees 500/400m row or 30/20 cal bike 400m run 15 burpees 30 min capRX+ 30-25-20 burpees Scaled Cut row/run in half Up downsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 15 SU or DU 5 wide stance squats 5 tuck ups 15 SU or DU 5 close stance squats 5/5 alt v ups 15 SU or DU 5 BB Goodmorning 5 Back Squat Strength Back Squat (1 x 2, 2 x 1) 2 @ 85% 1 @ 88% 1 @ 90-92% 20 min Metcon Metcon (Weight) EMOM x 12 Min 1- 1 round ‘Macho Man’ (building) Min 2- 12 TTB Min 3- 50 DU (45 sec cap) Macho Man 3 Power Clean 3 Front Squats 3 Push Jerks Score is final weight on macho manRX+ 15 TTB Scaled 100 SU HKRRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 Teams of 2 1 round of Kelly 1 round of Helen Kelly 400m run 30 box jumps (24/20) 30 WB (20/14) Helen 400m run 21 KBS (53/35)(44/26) 12 pull ups *split the run and reps as neededRX+ 70/53 BMU Scaled Less weight Step ups RRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 30 sec childs pose w/ shoulder variation 20 SU or DU 5 bootstrappers 5 cat/cow 5 inch worms w/empty barbell 5/5 elbow rotation 5 push press 5 front squat 5 deadlifts Strength Front Squat (1 x 3, 1 x 2, 2 x 1) 3 @ 80% 2 @ 85% 1 @ 83% 1 @ 88% 15-18 min Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 21-15-9 Shoulder to Overhead (95/65)(75/55) Deadlifts *35 DU after each full setRX+ 115/85 Scaled Less weight 70 SURead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds :15 mountain climbers :15 russian twists :15 butt kickers :15 active bar hang Review movements Metcon Metcon (No Measure) EMOM x 20 45 sec on/ 15 sec off Min 1- 150” sled push (light) Min 2 – Landmine Rotations Min 3- Supine Banded Lat Pull Down (https://youtu.be/m5cJPdcI1g4) Min 4- Hamstring Curls on rower Min 5- Rest Cool Down ROMWODRead more