CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2 SETS
100m Run @ Hard Pace + 50 Single Unders
8 Scap Pull-Ups + 8 Kip Swings
5 Inchworms & Push-Up + 20 Air Squats
* Switch to Double Unders on 2nd time through
Strength
Overhead Squat (4×3*)
*All working sets @ Light-Moderate weight. If you have a 1RM OHS, this should be roughly 60-70%. Focus on perfect movement. This is our Deload week.
Week 7 of 8
(Score is Weight)
Workout
Metcon (Time)
6 ROUNDS FOR TIME*
35 Double Unders**
25 Air Squats
10 Toes to Bar
*After EVEN NUMBER round (2,4,6) complete a 200m Run. Workout ends with 200m run.
**Option for ‘Unbroken’ Double Unders
(Score is Time)
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
:30/:30 Single Leg Glute Bridge Hold
1:00 Slow Supermans
-Rest 1:00 b/t Sets-
(No Measure)