11
Dec
Saturday
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 – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
LINE DRILL MOVEMENTS (25ft Each)*
Toe Walk
Leg Swings
High Knees
Butt Kickers
*See Teaching for more options to include in Line Drill.
Into …
1 round
8/8 DB Strict Press
14 Step-Ups
10 Air Squats
Workout
Metcon (Time)
FOR TIME
50 DB Push Press (35/25)(25/20)
800m Run
40 Air Squats
30 DB Step-Up (35/25)(25/20)
400m run
*24/20″ Box
(Score is Time)
RX +
50/35
Scaled
Less weight
30 DB Push Press
400-600m run
20 air squats
10 DB Step Up
200m run
Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
1:00 Flutter Kicks
1:00 DB Hollow Hold
-Rest as Needed b/t Sets-
(No Measure)