CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo 5/5 DB Windmills 5/5 DB Deadlifts (b/t feet) 10 PVC Pass Thru 5/5 Samson 5/5 Squat Reach Up 5 OHS w/ PVC (3311) Grab barbells and review OHS Strength Overhead Squat (3 x 5) 15 min clock Take 6-7 min to build Working sets around 70-75% Metcon Metcon (Time) For time 40 Wall Balls (20/14) 20 DB Snatch (35/20)(25/15) 15 Burpee Box Jumps (24/20) 20 DB Snatch 40 Wall Balls 13 min capRX+ 50/35 50- 30-20-30-50 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 jumping jacks 5/5 shoulder taps 5/5 bird dog :15 tuck hold Review movements Metcon Metcon (No Measure) EMOM x 20 Min 1- Box Shoot Through (https://youtu.be/yu77AAbYcnQ) Min 2- DB Glute Bridge Min 3- Lateral Plate Shuffle (https://youtu.be/thvXnN-e3aA) Min 4- Russian Twists w/ slam ball Cool Down ROMWODRead more

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CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min banded double overhand stretch (demo(starts at 3:12): https://youtu.be/Sffa-G2-7fA 1 min seal pose AMRAP 6 20 SU 10 banded pull aparts 10 tuck ups 5/5 SA banded strict press 5 jump squats Grab barbells and review complex Strength Strict Press + 2 Push Press (1 x 1) 15 min clock Build to a mod/heavy Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 25 DU 8 DB Push Press (35/25)(20/15) 25 DU 8 TTBRX+ 50/35 Scaled 50 SU HKRRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 min puppy dog 1 min half saddle 2 rounds 1 min cardio 5/5 step ups 5 kip swings 5 up downs 1 round :30 cardio 5 DB Box Step Overs 5 pull ups 5 burpees Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Burpees Single DB Box Step Overs (35/20)(25/15) Pull Ups *12/10 cal row or 10/8 cal bike after each full round 30 min capRX+ 15/12 or 12/10 cals 50/35 C2B Scaled Less weight Fewer cals Ring RowsRead more