CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge Strength Metcon (Weight) 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1...Read More
CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (AMRAP – Rounds and Reps) AMRAP 35 Complete as many giant sets as possible 7 Sangbag Squat Cleans 10 DB Arnold Press 12 Seated Banded Row 15/15 Russian Twists w/ Med Ball or Slam Ball *Move for Quality *Rest 30 sec-1 min between roundsRead More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Side Step/Skip (down and back) 50m Mod Jog 50m Fast Run Into…...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises Strength Front Squat (Heavy 10-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 20 Alt. Standing Quad Stretch 10 Alt. Knee Hugs 5 Inch Worms w/o Push-Up 10 Push-Up to Pike 10 Slow Sumo Banded Good Mornings 20 Banded Face Pulls Immediately into… “ROWLING” (ON A 10:00 RUNNING CLOCK) Athletes will take...Read More
CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Metcon (No Measure) 6 rounds 30 sec on/30 sec off Station 1- Battle Ropes Station 2- KB/DB Front Rack Reverse Lunge Station 3- Dragon Fly Leg Raises Station 4- Seesaw KB/DB BOR Station 5- Deficit Push Ups *Split up into groups and start at different stations....Read More
