Monday

27
Dec

Monday

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)

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)

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