CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :50 Bike @ Mod Pace MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time MIN 3 – :50 Up-Downs MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 10 Box Step-Ups 5 Burpees 5/5 Single DB Sumo Deadlifts (5 in the right hand, 5 in the left) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 35 MINUTES 1000/800m Row 10 Box...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike* 8 Up-Downs** 6/6 Split Squat 6/6 DB Half Kneeling Press *Increase pace each round **Round 3 perform Burpees with a high jump Strength Metcon (Weight) 3 SETS FOR QUALITY 3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy) 10/10 Tempo...Read More
CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 2 rounds 20 jumping jacks 5/5 DB BOR :15 DownDog 10 hollow rocks Review movements Metcon Metcon (No Measure) AMRAP 18 For Quality :30 DU or SU 8/8 SA DB Floor Press 8/8 Landmine SA Rows 10 seated pike leg lifts :30 banded good...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Strength Overhead Squat (4×3*) *All working sets @ Light-Moderate...Read More
CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Bike (EZ-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps or Controlled Side Steps 10/10 Clam Shells 10 Tempo Air Squats (Band or Hip Circle Optional) (30X0) 10 Tempo Barbell Strict Press (21X1) 5 Broad Jumps Workout Metcon (AMRAP...Read More
