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

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3/3 groiners 3/3 T Spine Rotations 3/3 box step overs 5 Deadlifts 5 Kang Squats 5/5 elbow punches 5 BTN Push Press Review Back Squat Strength Back Squat (4 x 4) 4 @ 70% 4 @ 73% 4 @ 75% 4 @ 75% 15 min After back squats take 6-7 min to build to C& J weight and practice gymnastics Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 13 7 Pull Ups 7 Box Jump Over (24/20) 2 Clean & Jerk (135/95)(95/65) *continue to add 2 reps to the clean and jerk each roundRX+ 165/115 Scaled Less weight RR Step oversRead more

CrossFit VU – CrossFit View Public Whiteboard Partner Metcon Metcon (No Measure) Summer Time Chipper Teams of 2 150/120 cal row/Ski or 120/100 cal bike 100 DB Hang C & J (35/20)(25/15) 75 Burpees 50 lunges w/ slam ball (30/20)(20/10) (L/R = 1) 25 shuttle run (down/back = 1) *together *partition as needed 35 min capRX+ 50/35 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squats 5 BB Deadlifts 5/5 elbow punches 5 front squats w/ 3 sec pause in bottom 5 push up downdog :15 side plank each side Strength Front Squat (4 x 3 ) 3 @ 70% 3 @ 75% 3 @ 73% 3 @ 78% 15 min Take 6-8 min to build up to deadlift afterwards Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups10 min cap Scaled Less weight Seated DB Press Box HSPURead more