Announcements

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

CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

100m Run

12 Deadbugs

12 Bird Dogs

35 Single Unders

At the 3:30 Mark Switch too

100m Run

10 Alt. V-Ups

12 Leg Sweeps

30 Double Unders

Workout

“RANNIE” (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round
25 min cap

Scaled

200m run

40-30-20-10

2:1 SU

Post-Workout Strength

Metcon (No Measure)

3-4 SETS FOR QUALITY

15 DB Glute Bridge (Athlete Choice)

15 banded pull aparts

-Rest 1:00 b/t Sets-

(Score is Weight)