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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
CrossFit Foundations/On-Ramp
NC30
NC60
Torch 45
VU Core
VU FBB
Date
Workout
Sunday - CrossFit VU
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Sunday
Warm-up
AMRAP x 4 MINUTES
10 Banded Bent Over Rows*
10 Box Step-Ups
10 Hollow Rocks
*Performed by standing on a band and using only the band to row in a bent over position.
Immediately Into…
AMRAP x 4 MINUTES
10 DB Seesaw Rows (Light)
10 Tuck Jumps
10 Tuck-Ups
Strength
Metcon (Weight)
3 SETS FOR QUALITY
5 Strict TTB
10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light)
(Score is Weight)
Workout
Metcon (AMRAP - Reps)
ON A 8:00 RUNNING CLOCK...*
30 Renegade Rows (50/35)|(35/20)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
-Rest 2:00-
ON A 8:00 RUNNING CLOCK...
50 DB Suitcase Lunges
20 Box Jumps (24/20)
Max DB Renegade Row In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
KG DB: (15/9)|(9/6)
Finisher
Metcon (Time)
FOR TIME
100 Weighted Russian Twists (Athlete Choice)
(Score is Time)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, March 21, 2021
Male Clients
Female Clients
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