CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2 SETS
20 Jumping Jacks
:20 Inactive Bar Hang
:20 Active Bar Hang
10 High Skips
Into…
3 SETS
10 Scap Pull-Ups (:01 Hold @ Top)
10 Push-Up Negatives (:03 Lower)
10/10 Forward Leg Swings
10/10 Banded Monster Walks
10 High Knees
10 Butt Kickers
Extended Warm-up
Metcon (No Measure)
3 SETS
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Bar-Hanging Knee Tuck or L-Sit Hold
100m Run
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2 SETS
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Child’s Pose
(No Measure)