CrossFit VLT, CrossFit VLT Airport West – CrossFit
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
1: Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar
Max Ring Dips/Double Box Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
RX+ =Ring Dips
RX = Double Box Dips
2: Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Toes to Bar/Hanging Knee Raises
Max Double Box Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
RX+ = Toes to Bar
RX = Hanging Knee Raises
3: Metcon (AMRAP – Reps)
5 SETS
ON A 3:00 RUNNING CLOCK…
300m Run
15 Hanging Knee Raises/ Tuck Ups
Max Ring Dips in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Reps)
RX+ = Hanging Knee Raises
RX = Tuck Ups
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)