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)

3 SETS

10 Alt. Groiners

10 Bootstrappers

10 Alt. Cossack Squats

Into…

3 SETS

10 Scap Pull-Ups

12 Empty Barbell (or PVC) Kang Squats

14 Tuck-Ups

Strength

Back Squat (2RM)

ON A 30:00 RUNNING CLOCK…

Build to 2RM Back Squat

(Score is Weight)

warm up for 2 sets then

3rd set 50%

4th set 65%

5th set 75-80%

6th set 85-90%

then continue to build from here until you hit that new 2RM! record your scores!

Workout

Metcon (AMRAP – Reps)

7min AMRAP

3-6-9-12-15 reps and so on…

Push press 115/75# 95/65#

Toes to Bar

keep moving up 3 reps until time expires. score is total reps completed.
RX+ 135/95#

Scaled:

– PP less weight

– Hanging leg raises

Cool Down

roll and stretch out as needed, hips, quads, butt, hammmies, shoulders, back