CrossFit VU – NCCOMPETE

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A. CONDITIONING

Metcon (AMRAP – Reps)

E2MOM x 6 SETS

:30 Max Cal Bike

1:00 Max Ring Muscle-Ups

:30 Rest

(Score is Lowest Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

5 Inch Worm + Push-Up

10 PVC Pass Thru

:20 Hollow Hold

Into…

AMRAP x 6 MINUTES

10 KB Sumo Deadlift*

10 Up-Downs

10 Push-Ups

*After 3:00, move to Russian KBS

Workout

Hansen (Time)

5 Rounds for time:

30 Kettlebell Swings, 70#

30 Burpees

30 GHD Sit-ups
In honor of Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan.
To learn more about Hansen click here
*Russian Swing Optional

**GHDSU Optional

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Samson Stretch (R)

1:00 Elbow to Instep (R)

1:00 Samson Stretch (L)

1:00 Elbow to Instep (L)

2:00 Child Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)