CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in a bent over position. Immediately Into… AMRAP x 4 MINUTES 10 DB Seesaw Rows (Light)...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 8 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts Skill Metcon (No Measure) EMOM x 9 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 1:00 Row 5 Bootstrappers 10 Slam Ball Deadlift 10 Slam Ball Press 10 groiners Into… Barbell Prep Strength Metcon (Weight) E2MOM x 14 MINUTES 3 TNG Power Clean & Jerk or Power Snatch* *Start light-moderate and build to heavy. (Score is Weight)...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Halo Into.. 2 ROUNDS 10 Cossack Squats* 5 PVC Kang Squats** 5/5 Single Leg DB RDL Strength Back Squat (3-3-3-3) 3-3-3-3 Back Squats* *Building from Moderate-Heavy to Heavy (Score is Weight) Workout “SPEED DEMON” (Time) 3 ROUNDS FOR TIME 15 DB Front Squat (35/25)|(25/20)...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 –...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :15 Air Squat + :15 Narrow Stance Air Squat + :15 Squat Hold MIN 2 – Pike Hold or “Around the Worlds” MIN 3 – :30 Banded Pull Aparts + :15 Band Upright Rows MIN 4 –...Read More
