CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups
Extended Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
MIN 1 – 6 Plate OH Lunges* + active stretching
MIN 2 – TTB or Rope Climb Practice
*Increasing Weight Each Round
(No Measure)
Workout
White (Time)
5 Rounds for time of:
3 Rope Climbs, 15′
10 Toes-To-Bar
21 Walking Lunge Steps (45# plate overhead)
400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here
Scaled
Rope Climb Options:
1) 3/3 SA Ring Rows for each rope climb
2) Prone to Stand
3) Halfway Up
HKR/Knees to Elbow/V Ups
Less weight for lunges
200m run
*start at different spots if big class
*keep run below 2:30
*30 min cap