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Components
Metcon
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
Date
Workout
Saturday - CrossFit VU
Class
(All)
0830 Members only WOD
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
1 (0/1)
Workout
Saturday
Warm-up
3 SETS FOR QUALITY
10 Hollow Rocks
10 Supermans
10 Scap Pull-Ups
10 Scap Push-Ups
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
8 Pull-Ups
100m Run
8 burpees to plate
100m Run
8 DB Push Press (35/25)(25/20)
100m Run
(Score is Rounds + Reps)
150m row if raining
RX+
50/35
Scaled
Banded Pull Ups/RR
Less weight
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
AMRAP x 20 MINUTES
8 Pull-Ups
8 Burpee to Plate
8 DB Push Press (50/35)|(35/20)
*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles.
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
8/8 Half Kneeling DB Chops
:30 Plank
-Rest as needed b/t Sets-
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 24, 2021
Male Clients
Female Clients
1
Sam
Quale
0830 Members only WOD
4 + 17
Row
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