CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
10 Alt. Groiners
10 Bootstrappers
20 Alt. Bicycle Crunches
10 Alt. Curtsy or Reverse Lunges
10 Squat Jumps
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 – 6-10 Reps of Pistol Practice Option*
MIN 2 – :45 Static Hold Option**
*Pistol Options…
Banded Pistol Squat
Tall Box Step-Ups
Curtsy Squats
Narrow Stance Air or Goblet Squat
**Static Hold Options…
Tuck Hold
Wall Ball Weighted Hollow Hold
Front or Reverse Plank
Wall Ball Squat Hold
(No Measure)
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10*
Wall Balls (20/14)|(14/10)
Sit-Ups
*After each full set, complete 20 Alt. DB Hang Muscle Clean (50/35)|(35/20).
For Example: 50 WB / 50 SU / 20 HMC, 40/40/20 – etc…
(Score is Time)
WB KG: (9/6)|(6/5)
DB KG: (22.5/15)|(15/10)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Supine Knee Hug (R)
1:00 Supine Knee Hug (L)
1:00 Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
(No Measure)