Saturday

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

View Public Whiteboard

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)