Announcements

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.
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

30 Single Unders

8 Scap Pull-Ups

8 Kip Swings

8 Strict Knee Raises

Into…

3 SETS

30 Single Unders

8 Slam Ball Deadlifts

8 Slam Ball Curl to Press

8 Up-Downs

Workout

Metcon (Time)

FOR TIME

100 Double Unders

Immediately Into…

2-4-6-8-10-12-14-16-18-20

Slam Balls (30/20)|(20/10)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

Immediately Into…

100 Double Unders

(Score is TIme)

SB KG: (15/10)|(10/5)

Finisher

Metcon (AMRAP – Reps)

“TABATA”

6 SETS (20 ON/:10 OFF)

MOVT 1 – Single DB Crush Grip Curl (Athlete Choice)

MOVT 2 – Single DB Bent Over Rows

MOVT 3 – DB Flutter Kicks

L+R= 1 Rep

-No Additional Rest b/t MOVT or Sets-

*1 SET = MOVT 1 + MOVT 2 + MOVT 3.

(Score is Reps)