Announcements
Dec Holiday Hours:
Dec 23- NO 430pm class only
Dec 24th & 25th- CLOSED
Dec 26th- Open Saturday WOD @ 830
Dec 31 & Jan 1- CLOSED
Jan 2- FFL Community WOD and opener to 2021
Jan 11- Start the Whole Life Challenge
CrossFit VU – NC60
Warm-up
Warm-up (No Measure)
4 ROUNDS
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 Bootstrappers
:15 Active Bar Hang
:15 Top of Ring Dip Hold
Strength
Deadlift (1×2 / 1×2 / 1×2+)
DEADLIFT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*As many reps as possible w/o failure…no more than 4-6.
(Score is Weight)
Workout
Metcon (Weight)
4 SETS
10 Unbroken “Library” Deadlifts (Athlete Choice, Heavy)
15 Strict Ring or Box Dips (:01 Pause at Top)
10 Strict Toe to Bar or Knee to Chest
-Rest 1:00 b/t Sets-
(Score is Weight)
Cool Down
Warm-up (No Measure)
FOR QUALITY
1:00 Lying Banded Hamstring Stretch (R)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (R)
1:00 Lying Banded Hamstring Stretch (L)
1:00 Lying Banded Hamstring Stretch w/ Crossbody Twist (L)
(No Measure)