CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Run 200m Review Watts/RPM/Pacing/Set Up EMOM x 8 40 sec on/20 sec off Min 1- 20 sec AAB/Echo(hard effort) 20 sec mod effort Min 2- Flow Stretching *partner up for EMOM Metcon 50 cal AAB/Echo (Time) 50 cal Max Effort5 min cap Baseline testing for next cycle 200m cooldown walk after finishing Stay loose on rower while waiting and cheer on your group Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 200m run 5 pull ups 5 push ups 5 air squats **Add 1 rep to each movement every roundScore is rounds + reps RX+ Wear a 20/14# vest Scaled Ring Rows Plate push ups 100m runRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 groiners 5/5 birddogs 5/5 Samson 5 up downs 5 DBL DB DL (between feet) 5 DBL DB Russian Swing 5 DBL DB Hang Snatch 5 BB Goodmorning 5 Back Squat 5/5 Front Rack Reverse Lunge Review BS Tempo and set up on rig Strength Back Squat (3 x 3) *Tempo 3311 12-15 min Working sets at 60-65% Prep work for our upcoming cycle Metcon Metcon (Time) For time 5-5-5-5-5-5 Devil’s Press (35/20)(25/15) 18-16-14-12-10-8 Front Rack Reverse Lunge (95/65)(75/55) 14 min capRX+ 50/35 115/75 Scaled Less weight Cut out the 1st rd (5-18)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching (6-7 min) Movement review Break into groups, run through 5-6 reps at each station Metcon Metcon (AMRAP – Reps) EMOM x 25 40 sec on/ 20 sec off Min 1- Row or Bike Min 2 – KB Swing (53/35)(35/26) Min 3- Wall Balls (20/14)(14/10) Min 4- Renegade ‘no push up’ Rows (35/20)(25/15) Min 5- Ab mat Sit UpsRX+ 50/35 70/53 Scaled Less weightRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 5/5 cossack squat 10 glute bridge 10/10 shoulder taps 5 scap pull ups 5 kip swings 5 up downs 5 BB Goodmorning 5 BTN Push Press 5 Back Squat 5 Hang Clean High Pull 5 Deadlifts 5 Power Clean Review barbell movements and start building to workout weight Metcon Eye of the Tiger (AMRAP – Reps) ‘Eye of the Tiger’ 2 sets 1 min on 1 min off (each movement) Max back squats @ 50% 1RM Max Power Clean and Jerks Max Pull Ups Max deadlifts Max burpees Rest 2 min b/t setsRX+ 55% 1RM BMU Scaled Less weight Ring rowsRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP 5 :15 plank :15 active squat hold w/ plate 8 plate floor press 8/8 deadbugs Metcon Metcon (No Measure) 4-5 rounds for quality 100 ft DBL KB Front Rack Carry AHAP 10 incline DB Press (athletes choice) 10 banded straight arm lat pull downs :30 hollow body flutter kicks :30 wall sit 20 min cap Cool Down ROMWODRead more