Announcements

Closed Monday Sept 6th in observance of Labor day.

CrossFit VU – NCGO

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Daily-5 Warm-Up

Warm-up (No Measure)

2:00 Cardio Choice

into…

EMOM x 3 MINUTES

50 Single Unders into Max Lunges

(No Measure)

Bodyweight Pump

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – :50 Jumping Lunges

MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

Full-Body Sweat Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – :50 Max Burpees

MIN 2 – :50 Max Alt. Sit Thrus

MIN 3 – :50 Max Walking Lunges

MIN 4 – :50 Max Quad Heel Taps

MIN 5 – :50 Max Cardio Choice

MIN 6 – Rest

(Score is Reps)

Finisher

Metcon (No Measure)

5 SETS (:20 ON/:10 OFF)

MVMT 1 – Single DB Hammer Curls

MVMT 2 – Single DB Lying Tricep Ext

(No Measure)