Wednesday

3
Aug

Wednesday

CrossFit VU – CrossFit

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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)