Sunday

12
Dec

Sunday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

ON A 10:00 CLOCK…

400m Slow Jog

50’ Side Shuffle Left

50’ Side Shuffle Right

50’ Side Shuffle Left

50’ Side Shuffle Right

200m Quick Run

Into…

AMRAP in Remaining Time

10 Box Step-Ups (24/20)

5 Burpees

10 Perfect Scap Pull-Ups

5 Walk-Outs*

*Standing, bend over, walk hands out to Plank, walk back, standing.

Workout

Metcon (AMRAP – Reps)

4 SETS*

ON A 5:00 RUNNING CLOCK…

25 HR Push-Ups

25 Box Jump (24/20)

Max Rope Climb, Strict Pull-Ups, or Strict Ring Rows in Remaining Time…

-Rest 1:00 b/t Sets-

*Weight Vest Optional for Push-Ups and Box Jumps then Remove.

(Score is Reps)

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

100 Quad Heel Taps*

*Each touch is 1 Rep

(No Measure)