CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2 SETS

10 Banded Face Pulls

10 Scap Push-Ups

10 Scap Pull-Ups

10 Jumping Jacks

Into…

AMRAP x 6 MINUTES

100m Run

10 Push-up to Pike

:20 Pike Hold

10 Kipping Swings

:20 Hollow Body Bar Hang

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

15 Perfect Hollow Rocks

30 Band Pull Aparts

3-5 Negative Handstand Push-Ups*

3-5 Tempo Hollow Body Strict Pull-Ups (30X1)

*Descent only.

(No Measure)

Workout

Metcon (Time)

FOR TIME

400m Run

18 Strict Handstand Push-Ups

18 Strict Pull-Ups

400m Run

36 Handstand Push-Ups

36 Pull-Ups*

*Chest to Bar optional.

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: Seated DB Strict Press

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

1:00 Double KB Front Rack Hold (Athlete Choice)

10/10 Single Leg Glute Bridge

-Rest as needed b/t Sets-

(No Measure)