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
Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row
10 Scap Pull-Ups
8/8 SA DB Turkish Sit-Up
6/6 SA DB Front Rack Lunge*
*Perform a SA Overhead Lunge in the 2nd Round
Extended Warm-up
Metcon (Weight)
2-3 SETS FOR QUALITY
3/3 Turkish Get-Ups
8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)*
*Staggered stance and lean non-rowing arm on own thigh.
(Score is Weight)
Workout
Metcon (No Measure)
FOR QUALITY
5-10-15-10-5
Strict Pull-Ups*
10-20-30-20-10
Strict Sit-Ups**
20-40-60-40-20
Cal Row***
*Chest to Bar or Tempo (2111) Optional
**Weighted Optional
***15-30-48-30-15 Alt. Calories
(No Measure)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Nasal Breathing Only Walk or Row (EZ Pace)
(No Measure)