Monday

14
Feb

Monday

Announcements

WOD Events in Feburary:
-Sat Feb 20th WOD 22 Veteran Suicide awareness partner wod. Free trials are welcome!
St Paddy Day shirts PREORDER! All orders need to be in NLT Thursday, Feb 18th.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Pull-Ups

5 Ring Rows

10 Alt. Cossack Squats

5 Single DB Strict Press

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Handstand Hold*

8/8 Tempo (2020) Box Step-Downs (24/20)

1:00 Weighted DB Squat Hold

1:00 Bike (EZ)

-Rest as needed b/t Sets-

*Freestand Optional

(No Measure)

Workout

Metcon (Time)

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above the waist.

(Score is Time)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

KG DB: (22.5/15)|(15/9)