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..
1 round
20 jumping jacks
5/5 squat reach ups
10 PVC Pass Thru + 5/5 Around the World
5/5 T- Spine twists
5/5 Samson
Into..
Twisted Cross Stretch
Into…
Burgener Warm Up for Snatch
Skill
Snatch (Build to a heavy double )
*15 min running clock
*Not a 2RM…this is just a primer for the WOD
*Power or Squat
Workout
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:
Ring Muscle-ups
Snatch, 135#/95#
Scaled
Burpee Pull Ups or RR
Power Snatch
Less weight
Finisher
Metcon (No Measure)
2-3 SETS FOR QUALITY
1:00 Side Plank (R)
1:00 Elbow Plank
1:00 Side Plank (L)
-Rest 1:00 b/t Sets-
(No Measure)
Optional after class