Friday

6
Jan

Friday

Announcements

First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

400m run

Into..

10 bodyweight kang squats

5/5 groiners

5/5 step ups

:30 plank

10 WB Push Press

Into

Back Squat prep

Strength

Back Squat (1 x 3)

15-18 min

Waves

1 x 3 @ 70%

1 x 3 @ 75%

1 x 3 @ 78%

1 x 3 @ 73%

1 x 3 @ 78%

1 x 3 % 80%

Metcon

Metcon (Time)

‘Mini Kelly’

2 rounds

400m run

30 Box Jumps (24/20)

30 WBS (20/14)

13 min cap
RX+

30″ box

30/20 WB

Scaled

200m run

Step ups

Fewer reps

Cool Down

1 min couch stretch

1 min puppy dog