Friday

2
Dec

Friday

Announcements

Closed Saturday Dec 4 for JingleBell Jam
Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

Halo

Into..

2 rounds

5 WB Front Squats

5/5 groiners

5 scap pull ups

5 push up downdog

Barbell Prep for BS

Strength

Back Squat (3 x 5)

15 min clock

75-85% of 1RM for working sets or mod/heavy

Take 7-8 min to build up to working weight

Metcon

Metcon (AMRAP – Rounds and Reps)

4 sets

3 min on 1 min off

‘Wall Ball Cindy’

5 pull ups

10 push ups

15 WB (20/14)(14/10)

*pick up where you left off
RX+

C2B

Scaled

Less weight

Banded PU/RR

Plate Push Up