CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
1 ROUND
20 Singles
10 Scap Pull-Ups
5/5 DB Bent Over Row
1 ROUND
20 Fast Singles
10 Ring Rows
5/5 Single Leg DB RDL
1 ROUND
20 Slow Singles
10 Kip Swings
5/5 Single Leg and Single Arm DB Bent Over Row*
*Athletes will perform a Single Arm Bent Over Row while holding a Single Leg RDL position. This is a good test of balance and a fun piece to throw at our athletes.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
50 Double Unders
10 Deadlifts (275/185)|(185/135)
7 Ring Muscle-Ups
*After every full round, Rest 1:00.
(Score is Rounds + Reps)
KG BB: (125/85)|(85/60)
RMU Option 1: Jumping Ring Muscle-Ups
RMU Option 2: 10 Gymnastic Kipping Pull-Ups