Wednesday

8
Dec

Wednesday

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..

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