26
Feb
Saturday
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Bootstrappers
10 Alt. Groiners
10 Air Squats
10 Step ups
5/5 SA Ring Rows
Skill
Metcon (No Measure)
8-10 min
Practice Rope Climbs
*Warm up DB FS/Push Press while waiting to practice rope climbs
(No Measure)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
40 DB Front Squats (35/25)(25/20)
4 Rope Climbs*
40 Alt. DB Step-Ups (24/20)
4 Rope Climbs
40 DB Push Press
4 Rope Climbs
** P1 works while P2 rests. Alternate on the Rope Climbs.
Rope Climb Options
*Single Arm Ring Rows/Supine to Stand/Strict Pull Ups
(Score is Rounds + Reps)
KG DB: (22.5/15)|(15/9)
RX +
50/35