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)
Halo
Into…
2 ROUNDS
10 Groiner + Twist
:30 side plank (each side)
8 bodyweight good mornings
:30 pigeon stretch each side
Into…
Set up barbells for back squat
Strength
Back Squat (1×6 / 1×4 / 1×2 )
BACK SQUAT
1×6 @ 70% of 2RM (Light-Moderate)
1×4 @ 75%
1×2 @ 80%
*20 min running clock
*Deload Week Prior to Retest of 2RM Next Week — Move Well!
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 2:00 RUNNING CLOCK
200m run
Max Wall Balls (20/14) or less
-Rest 1 min-
ON A 2:00 RUNNING CLOCK
200m Run
Max Wall Balls
*cap the run at 1 min
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)