CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice Kipping and Butterfly C2B Pull-Ups (No Measure) Workout Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 8 MINUTES 15/12 Cal Bike 10 Chest to Bar Pull-Ups 15 Sit-Ups *Pick up where you left off. -Rest 2:00 b/t Sets- (Score is Rounds + Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Lats (No Measure)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) EMOM x 12 Min 1- Bicycle Crunches Min 2- Plank Side Crunches Min 3- Seated Straddle Sit Ups Min 4- Rest *Take breaks as needed during the minute of workPlank Side Crunch https://youtu.be/vAHO3N7h2RY Straddle Sit Up https://youtu.be/sWgYNyyXJzURead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45 Quad Heel Taps *Switch to Double Unders on Second Round Strength Metcon (No Measure) 4 SETS FOR QUALITY 4 Tempo Strict HSPU or 6 Pike Push-Ups (21X1) 250/200m EZ Row -No additional rest b/t Sets- (No Measure) Workout Metcon (1 Rounds for time) EVERY 4:30 x 4 SETS 500/400m Row 12 Handstand Push-Ups* 50 Double Unders *Strict Optional (Score is Slowest Set) HSPU Option 1: Pike Push-Up HSPU Option 2: DB Strict Press (Athlete Choice)Read more

CrossFit VU – Core30 View Public Whiteboard Metcon Metcon (No Measure) Test #2 Max Hollow Hold!! -Rest 2 min- 5 rounds 12 Tuck Ups 15/15 Heel Taps :30 Quadraped TiltsMovement Demo https://youtu.be/DHvoTtUHfTMRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) Skill Metcon (No Measure) ON A 10:00 RUNNING CLOCK… Practice HS Hold or HS Walk (No Measure) Workout Metcon (Time) FOR TIME* 10-20-30-40-50 Sit-Ups Wall Balls (20/14)|(14/10)** *After each full set, perform 3 Wall Walks. **Option to use (30/20) wall ball. (Score is Time) KG WB: (9/6)|(6/5) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 20-40-60-80-100 Partner Wall Ball Sit-Ups (20/14)|(14/10)** Wall Balls *Split work as needed. P1 works while P2 rests. After each full set, perform 4 Wall Walks as a team. **For the WB Sit-Ups, P1 does sit-up with ball then hands it to P2 who does rep...Read more