FFL WOD

1
Oct

FFL WOD

Announcements

“In Her Physique” clinic on Saturday Oct 2 @ 10am here at CFVU. Come learn to fix/strengthen your pelvic floor.
Beach/Member Appreciation WOD, Saturday, Oct 9th. Please RSVP via FB event page. WOD starts at 945am.

CrossFit VU – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400m run

Into…

10 bootstrappers

10 push up down dog

10 goodmornings

10 squat jumps

Into movement demo/prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

55 Box Jumps (24/20)

55 Wall Balls (20/14)

55 cal row or 40/30 cal bike

55 KB Swings (53/35)(35/26)
RX+

70/53

Scaled

Less weight

Step Ups

30-40 reps of each movmt

For a big class partner up and start at different parts