Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
1 ROUND
10 Groiners
10 90/90 Hip Rotations
10/10 deadbugs
Into…
1 ROUND w/PVC
5 Good Mornings + 5 Kang Squats
Into..
Set up and review for back squat
Strength
Back Squat (1×4 / 1×4 / 1×4+)
25 min clock
BACK SQUAT
1×4 @ 70-75% (Moderate) of 2RM
1×4 @ 75-80% (Mod)
1×4+ @ 80-85% (Mod-Heavy)*
As many reps as possible w/o failure…no more than 8-10.
Take 8-10 min to build up to your 70-75%
Rest 2 min between working sets
(Score is Weight)
Cool Down
5 min
Foam roll quads, glutes, and hamstrings
Optional Finisher
Metcon (Time)
For Time
15-12-9-6
KB Goblet Squat (53/35)(35/25)
Burpee
(Score is Time)
RX +
70/53