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Components
Metcon
Settings
Location
(All)
CrossFit VU
Program
CrossFit
CrossFit Foundations/On-Ramp
NC30
NC60
Torch 45
VU Core
VU FBB
Date
Workout
Tuesday - 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
Tuesday
Warm-up
2 ROUNDS
8 Alt. Cossack Squats
8 Lateral Step Overs
8 Frog Jumps*
8 Scap Pull-Ups
Into…
1 ROUND
6 Narrow Stance Air Squat
6/6 Step Back Lunges
6 Box Jumps
6 Small Kip Swings
*In a High Plank position, athletes will jump the feet up to the outside of the hands landing in a squat and with the hands remaining on the ground. Then, jump the feet back, returning to the High Plank position.
Workout
Metcon (AMRAP - Reps)
2 SETS*
AMRAP x 10 MINUTES
2-4-6-8-10...etc
Box Jump Overs (24/20)
Alt. Pistols
Pull-Ups**
-Rest 2:00 b/t Sets-
*Start the second AMRAP over at 2.
**Strict Optional
(Score is Lower Reps)
PISTOL OPTION 1: Alt. Box Step-Ups
PISTOL OPTION 2: Narrow Stance Air Squats
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back + Calves
(No Measure)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 22, 2021
Male Clients
Female Clients
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