Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row

20 Mountain Climbers

10 Scap Pull-Ups

10 Bent Over TYI’s*

*ATHLETE NOTE*: Similar to the Bent Over Row position, athletes will raise their arms to the sides to create the “T”, then raise their arms up to create a “Y”, then raise overhead to create the “I”.
*COACHES NOTE*:

Round 1 – Have athletes perform :30 Arms and Back only, then :30 Legs only (EZ Pace)

Round 2 – Have athletes perform :30 Half Stroke with Heels down, then :30 Full Stroke with Heels coming up (Mod Pace)

Round 3 – 1:00 Hard Pace rowing using full stroke technique

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Sit-Ups

5 Rope Climbs

400/300m Row

40 Sit-Ups

4 Rope Climbs

300/200m Row

30 Sit-Ups

3 Rope Climbs

200/150m Row

20 Sit-Ups

2 Rope Climbs

100m Row

10 Sit-Ups

1 Rope Climb

(Score is Time)

Optional Finisher

Metcon (Time)

FOR TIME

30-25-20

Single DB Curl (50/35)|(35/20)*

1:00 Push-Up Plank

*DB Held across the chest.

(Score is Time)