CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
25 Single Unders
3/3 SA Ring Row
3/3 DB or KB Windmill
5/5 SA DB or KB Front Rack Lunge*
*3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge)
Workout
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – :45 Max Rope Climbs
MIN 2 – 50 DU or 75 SU (45 sec cap)
MIN 3 – 1/1 DB or KB Turkish Get-Ups (L/R) (Athlete Choice)
MIN 4 – :45 Max Sit-Ups
(Score is Total Reps Rope Climb + Sit Ups/TTB)
*Split up and start at different spots
Scaled
Supine to Stand
SA Ring Row
Knees to Chest
RX+
TTB
Finisher
Metcon (AMRAP – Reps)
3 rounds for quality
12 DB Skull Crushers
12 Weighted Glute Bridge
(Score is Reps)