Announcements
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)
EMOM x 10 MINUTES
MIN 1 – :45 Bike @ Mod Pace*
MIN 2 – 10 Slow Bootstraps
MIN 3 – :45 Med Ball Front Squats
MIN 4 – 10 Slow Push-Up to Pike
MIN 5 – :45 Up-Downs
*Increase to Hard Pace on Second Round
Extended Warm-up
Metcon (No Measure)
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*
*L+R = 1-Rep
-Quick Walking Rest b/t Sets-
(No Measure)
Workout
Metcon (1 Rounds for time)
4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike
-Rest 1:30 b/t Sets-
*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)
(Score is Slowest Set)
KG WB: (9/6)|(6/5)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Legs
(No Measure)