26
Dec
Monday
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
Warm-up
Warm-up (No Measure)
2 rounds
5 scap pull ups
5 push up down dog
5/5 DB DL (outside feet)
5/5 Cossack Squats
8 DB BOR
Skill
Metcon (No Measure)
EMOM x 8
Min 1- 3-5 Strict Pull
Min 2- 5/5 Half Kneeling DB Strict Press (moderate)
Strict Pull
Deep RR
Banded Pull Up/Pull up
C2B
Metcon
Metcon (5 Rounds for time)
5 sets
Every 3:30
1 round of DB ‘DT’ (35/25)(25/20)
1 round of Cindy
‘DT’
12 DL
9 Hang PowerCleans
6 S2O
Cindy
5 pull ups
10 push ups
15 air squats
Goal is to have ~45- 1 min rest
*Deload week
RX+
50/35
Scaled
Less weight
RR
Banded Pull up