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 – NC60
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
10 Tempo Push-Ups (31X1)
10 Slow Single DB Sumo Stance Good Morning
10/10 Half Kneeling Shoulder Presses
10 Box Step Overs
Post-Workout Strength
Metcon (No Measure)
3 SETS FOR QUALITY
8-12 Tricep Kickbacks
8-12 Single DB Skull Crushers
Max Banded Tricep Extension
-Rest 1:00 b/t Sets-
(No Measure)
Workout
Metcon (Time)
FOR TIME
50 DB Push Press (35/20)|(20/15)
25 DB Renegade Rows
50 Box Jump Overs (20)
25 DB Renegade Rows
50 DB Push Press
(Score is Time)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
100 DB Push Press (35/20)|(20/15)
50 DB Renegade Rows
100 Box Jump Overs (20)
50 DB Renegade Rows
100 DB Push Press
*P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split up the reps as needed.
(Score is Time)