Wednesday

30
Mar

Wednesday

CrossFit VU – CrossFit

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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