CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2:00 Bike (EZ-Moderate Pace)
Immediately Into…
3 SETS FOR QUALITY
10/10 Banded Monster Walk Steps or Controlled Side Steps
10/10 Clam Shells
10 Tempo Air Squats (Band or Hip Circle Optional) (30X0)
10 Tempo Barbell Strict Press (21X1)
5 Broad Jumps
Workout
Metcon (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 4 MINUTES
Cal Bike
-Rest :30 b/t AMRAPs-
AMRAP x 4 MINUTES
6 Front Squats (135/95)|(95/65)
8 Shoulder to OH
36 Double Unders
-Rest 2:00 b/t Sets-
*1 SET = Both AMRAPS for a total of 8:30 including the :30 Rest.
(Score is Total Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Wall Sit
10 Barbell Rollouts
-Rest as need b/t Sets-
(No Measure)