CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

FOR QUALITY

2:00 Cardio of Choice (EZ Pace)

Immediately Into…

AMRAP x 5 MINUTES

10 Scap Push-Ups

5 Inch Worms

5/5 T Push-Ups

20 Hollow Body Flutter Kicks

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :50 Cardio of Choice*

MIN 2 – :50 Max Sit-Ups**

MIN 3 – :30 Max Dips into Max Top of Dip Hold**

*Run / Row / Ski / Bike / Jump Rope…athlete may alternate Cardio of Choice throughout workout.

**Weighted Sit-Up Optional

***Strict Dips Optional

(No Measure)

Post-Workout Strength

Bench Press (5×3)

5×3 @ Moderate-Heavy (31X1)

*Super-set w/ 15 Banded Chest Flyes

(Score is Weight)