CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 5/5 Single Leg PVC RDL 5 Up-Downs Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Heavy 5 Deadlifts) ON A 20:00 RUNNING CLOCK… Build to a Heavy Set of 5 Deadlifts (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES* 1-2-3-4-5…etc Deadlift (Athlete Choice, Heavy) 2-4-6-8-10…etc Up-Down 4-8-12-16-20…etc Tuck-Ups *50m Run after each full round (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 15 MINUTES* 5 Deadlift (Athlete’s Choice, Heavy) 10 Up-Downs 15 Tuck-Ups *50m Run after each full round **P1 completes the DL and Up-Down while P2 rests. As soon as P1 gets to the Tuck-Ups, P2 can enter the AMRAP. P1 waits for P2 to...Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Stretching Movement Prep Partner Metcon Metcon (AMRAP – Reps) IN TEAMS OF 2 For Time 100 cal row 100 DL (185/125)(155/105) 100 TTB In Time Remaining Max DB Devils Press (35/25)(25/20) *One partner works while the other rests. Partition as needed *25 min cap * Score is # of Devils PressRX + 225/155 50/35 Scaled Less weight HKR/Reverse CrunchRead more

CrossFit VU – CrossFit View Public Whiteboard Functional BodyBuilding Warm up Warm-up (No Measure) Agility Ladder Drills- 5 -7 min Movement Prep/Demo Metcon (AMRAP – Rounds and Reps) AMRAP 30 10..9..8..7..6..5..4..3..2…1 Russian KB Swings Sumo Stance Goblet Squat Close Grip DB Floor Press Pike Raises Over KB (L & R= 1) Banded BOR *Every 3 min do 20 lateral plate skips (L & R = 1) + 5 BB or DB Bicep Curls *Mod weight for KB and DBRead more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk Nasal Breathing Only (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 10 Banded Face Pulls 10 Scap Push-Ups 10 Scap Pull-Ups 10 Jumping Jacks Into… AMRAP x 6 MINUTES 100m Run 10 Push-up to Pike :20 Pike Hold 10 Kipping Swings :20 Hollow Body Bar Hang Skill Metcon (No Measure) 3 SETS FOR QUALITY 15 Perfect Hollow Rocks 30 Band Pull Aparts 3-5 Negative Handstand Push-Ups* 3-5 Tempo Hollow Body Strict Pull-Ups (30X1) *Descent only. (No Measure) Workout Metcon (Time) FOR TIME 400m Run 18 Strict Handstand Push-Ups 18 Strict Pull-Ups 400m Run 36 Handstand Push-Ups 36 Pull-Ups* *Chest to Bar optional. (Score is Time) HSPU Option 1: Pike Push-Ups HSPU Option 2: Seated DB Strict Press Finisher Metcon (No Measure) 4 SETS FOR QUALITY 1:00 Double KB Front Rack Hold (Athlete Choice) 10/10 Single Leg Glute Bridge -Rest as needed b/t Sets- (No Measure)Read more