Announcements

First Community friends and fam Workout of 2022 coming Jan 8th. Spread the word to your people. $50 referral discount on your following month if you have someone join.

CrossFit VU – NC60

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – 45s Alternating Groiners

MIN 2 – 20s Up Downs + 20s Strict Press

MIN 3 – 45s Arm Haulers OR Moose Antlers

MIN 4 – 20s Step Ups + 20s Push Presses

MIN 5 – 45s Inch Worm Push Ups

Workout

THE 2022 EXPERIENCE (AMRAP – Rounds and Reps)

AMRAP x 22 MINUTES*

22 Box Step-Ups (24/20)

22 Push Press (115/75)|(75/55)

*Every 3:00 including 3,2,1 go…perform 22 Sit-Ups

(Score is Rounds and Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

200m Nasal Breathing Only Walk

3:00 Flow Between Downward Dog and Seal Pose

(No Measure)