Sunday

20
Nov

Sunday

Announcements

Thanksgiving hours: Wednesday Nov 24th, NO 630pm Class. Thursday 25th and Friday 26th, CLOSED. Come work the turkey off on Saturday for our Turkey burn off WOD
Practice Safe Sets Shirts/tanks are open for pre order! OD green hoodies are in process as well. Head over to FB page or get your name on the list at the gym to order. Cheers!

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY (ON A 6:00 RUNNING CLOCK)

5 I.Y.T.’s*

10 Tuck-Ups or V-Ups (Feet may not touch the floor)

20 Mountain Climbers**

*Use a pair of light change plates or DBs.

** L + R = 1 Rep
COACH NOTE — From here, move into teaching the TTB and progressing through a DB Push Press timing drill.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

8 DB Push Press (50/35)|(35/20)

8 Toes to Bar

200m Run

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Metcon (No Measure)

FOR RECOVERY

1:30 Plantar Smash (R)

1:30 Plantar Smash (L)

1:30 Banded Shoulder Distraction (R)

1:30 Banded Shoulder Distraction (L)

(No Measure)