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)
3 ROUNDS (5:00 CAP)
30 Mountain Climbers
30 Hollow Body Flutter Kicks
10 Good Mornings
10 Reverse Lunges
5 Up-Downs
Strength
Deadlift (5RM)
ON A 20:00 RUNNING CLOCK…
Find a 5RM Deadlift
wear a belt when going maximal! Be sure if you are still new or developing you work towards a Technical max. That means you need to learn to keep your body tight in positions.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 11 MINUTES
11 Deadlifts (95/65)|(65/45)
11 Back Rack Reverse Lunges
11 Up-Downs
22 Tuck-Ups
(Score is Rounds + Reps)