Announcements
Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
2:00 Bike (EZ-Mod)
2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups
1:00 Bike (Mod-Hard)
2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups
Workout
Metcon (Calories)
AMRAP x 21 MINUTES*
Max Cal Bike
*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.
(Score is Total Calories)
KG DB: (22.5/15)|(15/10)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold
(No Measure)