Tuesday

14
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)

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)