Sunday

19
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)

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)