CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can)

Into..

Line Drills 25’ Each

Toe Walk

Heel Walk

High Kicks

High Knees

Buttkickers

Skips for Height

Skips for Reps

200m Run @ Hard Pace

PART B) 3 SETS (As Fast as Possible)

10 Jump Squats

10/10 SA DB Push Press

10 Up-Downs Over DB

Workout

“PUNCH OUT” (Time)

FOR TIME

1 mile Run

Into..

10 rounds

5 burpee box jumps (24/20)

10 RKBS (70/53)(53/35)

15 air squats

(Score is Time)

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 DB Seated Arnold Press (Athlete Choice)

MIN 2 – :50 Weighted Sit-Ups

(Score is Weight)