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.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

1 ROUND

25’ Toy Soldiers

25’ Knee Hugs

25’ Quad Pulls

25’ Samson Lunges

10 Scap Pull Ups

10 Box Step Ups

1 ROUND

25’ High Knees

25’ Butt Kickers

25’ Toe Walk

25’ Heel Walk

10 Scap Pull Ups

10 Box Jumps

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

5-7 Kip Swings

:20 Active Bar Hang

Immediately Into…

3 SETS FOR QUALITY

3-5 Kipping Pull-Ups w/ Intentional Push-Away at the Top

(No Measure)

Workout

COMBUSTION (Time)

FOR TIME*

400m Run

30 Pull-Ups

30 Box Crawl Overs (30/24)|(24/20)

800m Run

15 Box Crawl Overs

15 Pull-Ups

*If you have a 20lb vest, wear it.

(Score is Time)

Optional Cool Down

Metcon (No Measure)

FOR RECOVERY

5:00 Roll Out Upper Back & Lats

5:00 Flow Stretching

(No Measure)

or…

OPTIONAL FINISHER

2-3 SETS FOR QUALITY

20 Empty Barbell Upright Rows

20 Empty Barbell Supinated Bent Over Rows

20 Empty Barbell Strict Press

(No Measure)