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)
2:00 Bike or Row (Increase pace every :30 starting from EZ)
Into…
2 SETS
5 Scap Push-Ups
5 Push-Up to Down Dog
5 Wall Ball Front Squats
5 Wall Ball Push Press
Into…
1 round
5 HSPU or HR Push Ups
7 Wall Ball
10 cal row/8 cal bike (hard)
Workout
“TRYPTOPHAN” (Time)
5 ROUNDS FOR TIME*
11 Handstand Push-Ups or HR Push-Ups
21 Wall Balls (20/14)|(14/10)
20/15 Cal Bike or 25/20 cal row
(Score is Time)
RX +
6 rounds
Scaled
5-8 HR Push-Up
10-15 WB
15/12 cal bike or 20/15 row
Less weight
*30 min time cap
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 EZ Bike*
*Nasal Breathing Only
(No Measure)