16
Dec
Friday
Announcements
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
Halo
Into..
5/5 groiners
8 WB Good mornings
8 WB Squats
8 WB Push Press
Babrbell Prep for BS
Strength
Back Squat (1 x 1+)
1 x 5 @ 80%
1 x 3 @ 85%
1 x 1+ @ 90%
Max reps on last set (stop 1 rep before failure)
20 min clock
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
12 min cap
Scaled
Mini Karen
75-100 WB
Less weight
Cool Down
5 min easy bike
Roll quads/glutes
*mandatory