CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 7 Plate Floor Press 7 Plate BOR 7 Plate Good morning :30 cardio Metcon Metcon (No Measure) AMRAP 20 5 Bench Press (building) 8 DB BOR 1 min cardio of choice 5/5 SL KB RDL -rest 30 sec b/t rounds- Cool Down ROMWODRead more

CrossFit VU – VU Core View Public WhiteboardRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 bird dogs 5/5 alt v ups 5/5 Samson 10 PVC Pass Thru 10 PVC Around the World Snatch Prep Strength Snatch (3 x 2 ) *2 sec pause at knee, full squat Working sets at 75-77% Slightly heavier than last week 15 min clock Metcon Metcon (Time) 4 rounds 12 TTB 12 KBS (53/35)(35/26) Into.. 2 rounds 10 burpees 10 Hang Power Snatch (115/85)(95/65) 14 min capRX+ 70/53 135/95 15 reps 1st section, 12 reps 2nd section Scaled HKR Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min pigeon each side :30 down dog (calf/hamstring focus) 10/10 leg sweeps (lateral & forward) 50ft toe walk 50 ft toe walk 50ft high knees 50ft butt kickers Into.. 250/200m row or 15/12 cal bike 200m run 20 SU/DU Metcon Metcon (AMRAP – Reps) Every 6 min x 4 rounds 500/400m row or 30/25 cal bike 400m run Max DU or SU in time remaining -rest 1 min b/t rounds- *goal is to have 1:00-1:30 on the ropeRX+ 600/500m row or 35/30 cal bike 600m runRead more

CrossFit VU – VU Core View Public WhiteboardRead more