CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2:00 Run / Bike / Row / or Jump Rope

Into…

1×20’ Down & Back

Knees to Chest

Heels to Butt

Toe Walk

Heel Walk

High Knees

Butt Kickers

Single Leg Hops

Karaoke (L/R)

Into…

2 ROUNDS

10 Step-Ups

10 Single DB Strict Press

100m Jog

Workout

Metcon (Time)

1. ON A 10:00 RUNNING CLOCK…

1 Mile Run

(Score is Time)

-Rest 1:00-

Metcon (AMRAP – Rounds and Reps)

2. AMRAP x 10 MINUTES

20 DB Box Step-Ups (50/35)|(35/20)/(24/20)*

15/12 Cal Bike

*DB Must be held in the Back Rack.

(Score is Rounds + Reps)

DB KG: (22.5/15)|(15/10)

Finisher

Metcon (Time)

FOR TIME

21-15-12-9

Single DB Curls

*:30 Wall Sit After Each Set.

(Score is Time)