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)
12 Banded Pull-Aparts
:30 Tuck Hold (On the floor)
9 Ring Rows
:30 Alt. Box Step-Ups
6 Slow Push-Ups
:30 Plank Rotations
Extended Warm-up
Metcon (No Measure)
EMOM x 12 MINUTES*
Min 1 – :40 Max L-Sit Hang or Knee Tuck Hang
Min 2 – :10 Chin Over Bar + :30 L-Sit Pull-Ups or Knee Tuck Pull-Up
MIn 3 – :40 Plank Hold
*Athlete can come off the bar at any point then jump back up.
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)**
5-8 Strict Pull-Ups
-Rest 1:00-
AMRAP x 7 MINUTES
12 DB Floor Press (50/35)|(35/20)
10 Single DB Box Step Overs (20)
5-8 Strict Pull-Ups
*Pick-Up where you left off.
**Single DB Held in the Back Rack
(Score is Rounds + Reps)