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
Warm-up
Warm-up (No Measure)
2 min cardio
Into…
1 round
8 bootstrappers
8/8 cossack squats
8/8 single leg glute bridge
8/8 bird dog
8 slow air squats
Into..
Frog stretch
Lizard Stretch
*After warm up review back squat and begin building up to starting weight
Strength
Back Squat (1×2 / 1×2 / 1×2)
BACK SQUAT
1×2 @ 80% (Moderate) of 2RM
1×2 @ 85-90% (Mod-Heavy)
1×2+ @ 95% (Heavy)*
*Take 10-12 min to build up to your first weight at 80%
*As many reps as possible w/o failure on the last set…no more than 4-6.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 DB Front Squats (35/25)(25/20)
10 DB Up-Down
(Score is Time)
RX+
50/35
DB Burpees
Scaled
Less weight
8-10 FS
5-7 up-down