CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2-3 SETS ON A 5:00 RUNNING CLOCK…
10 Band Pull-Aparts
10 Banded Upright Rows
5 Slow Banded Good Mornings
1:00 Bike (Increasing Pace)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 3:00 RUNNING CLOCK…
150 Double Unders
Immediately Into…
AMRAP x 15 MINUTES
3 Wall Walks or 6 Strict HSPU*
9 Deadlifts (225/155)|(155/105)
12/10 Cal Bike
*Athlete choice for WW or HSPU
(Score is Rounds + Reps)
KG BB: (100/70)|(70/55)
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
ON A 4:00 RUNNING CLOCK…
Alt Max Reps of Double Unders for :30
Immediately Into…
AMRAP x 20 MINUTES
3 Wall Walks
9 Deadlifts (225/155)|(155/105)
12/10 Cal Bike
*Partner 1 works while Partner 2 rests. For the DU, P1 wokrs for :30 then P2 works for :30 until 4:00 lapses. For the AMRAP, Partners will alternate every movement. P1 performs Wall Walks, P2 performs Deadlifts, P1 performs Bike, P2 performs Wall Walks, etc. Only 1 athlete is working at a time.
(Score is Rounds + Reps)
KG BB: (100/70)|(70/55)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Plank*
20 Alt. Mountain Crossbody Climbers
30 Banded Tricep Extensions
-Rest as needed b/t Sets-
*Set 1: Push-Up Plank
Set 2: Elbow Plank
Set 3: Side Plank (L/R…:30 each)
(No Measure)