CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace every :30)* *Start at faster pace than the first time on the rower. Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Power Snatches (115/75)|(75/55) 14 Wall Balls (20/14)|(14/10) 21/16 Cal Row (Score is Rounds + Reps) KG BB: (50/35)|(35/25) KG WB: (9/6)|(6/5) Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Barbell Roll-Outs Followed By… 5:00 Foam Roll (No Measure)Read more

CrossFit VU – NC60 View Public Whiteboard Warm-up Warm-up (No Measure) 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt Kickers Extended Warm-up Metcon (No Measure) 3 SETS :20 Ring Support Hold :20 Bottom of Ring Dip Hold :20 Bar-Hanging Knee Tuck or L-Sit Hold 100m Run -Rest as Needed b/t Sets- (No Measure) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 300m Run 15 Toes to Bar Max Ring Dips in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2 SETS 1:00 Doorway Stretch (R) 1:00 Doorway Stretch (L) 1:00 Child’s Pose (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Into … 1 SET (:45 ON / :15 REST) MOVT 1 – RR MOVT 2 – Push-Up to Pike MOVT 3 – Hollow Hold MOVT 4 – DB DL Into … Practice Kip Swings Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 7 Pull Ups 14 DB Burpees (35/25)(25/20) 200m run (Score is Rounds + Reps)RX + 50/35 C2B Scaled Less weight RR/banded pull ups Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 15 banded pull aparts 10 hollow rocks Followed By… 5:00 Foam Roll (No Measure)Read more

CrossFit VU – CrossFit View Public Whiteboard Warm up Warm-up (No Measure) Halo Into… ATYT x 8 Into.. 2 rounds 5/5 squat reach ups :30 downdog 5/5 groiners :30 side plank each side Into… Snatch Prep w/ Empty Barbell Weightlifting Snatch Complex (1 x 1 ) 1 Low Hang Power Snatch + 1 Hang Power Snatch25-30 min RX + Squat instead of Power Cool Down Twisted Cross Stretch Supine TwistRead more

CrossFit VU – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1 Round 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders or DU 15/12 Cal Bike or 20/15 cal row 15 Box Jumps *From here, grab a barbell. Do not put the weight on the bar yet. First set will be with empty BB. Barbell Warm Up 5 deadlifts 5 High Hang Pull 5 High Hang High Pull 5 High Hang Power Clean 5 Hang Power Clean 5 Hang Squat Clean *After barbell warm up begin building up to workout weight Workout Metcon (AMRAP – Reps) 4 SETS ON 4:00 RUNNING CLOCK… 50 Double Unders 5 Hang Squat Cleans (135/95)|(95/65) 15 Box Jumps (24/20)* Max Cal Bike or Row In Time Remaining… -Rest 1:30 b/t Sets- *Must step down from the box. (Score is Reps) KG BB: (85/60)|(60/42.5)RX + 185/125 Scaled 75 SU Less...Read more