Tuesday

30
Nov

Tuesday

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)

Halo

Into..

1 ROUND

10 Groiners

10 90/90 Hip Rotations

10/10 deadbugs

Into…

1 ROUND w/PVC

5 Good Mornings + 5 Kang Squats

Into..

Set up and review for back squat

Strength

Back Squat (1×4 / 1×4 / 1×4+)

25 min clock

BACK SQUAT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 8-10.

Take 8-10 min to build up to your 70-75%

Rest 2 min between working sets

(Score is Weight)

Cool Down

5 min

Foam roll quads, glutes, and hamstrings

Optional Finisher

Metcon (Time)

For Time

15-12-9-6

KB Goblet Squat (53/35)(35/25)

Burpee

(Score is Time)
RX +

70/53