Tuesday

7
Dec

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)

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