Saturday

29
Jan

Saturday

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – :25 Walking Lunge + :25 Hollow Rocks

Min 2 – 10 Scap Pull-Ups + 5 Kip Swings

*From here, gather athletes for teaching of the movements in the Extended Warm-Up.

Extended Warm-up

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 5-8 Hips to Bar

MIN 2 – Practice Transition Over Bar

MIN 3 – Single or Double Unders

(No Measure)

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – 10-15 Toes to Bar

MIN 2 – 30 Slam Balls (30/20)|(20/10)

MIN 3 – 5-10 Bar Muscle-Ups

MIN 4 – 30 Alt. Slam Ball Reverse Lunges

Min 5 – Walking Rest

(No Measure)

KG SB: (15/10)|(10/5)

BMU Option 1:Jumping BMU

BMU Option 2: Strict Pull-Ups