Announcements

Nutrition Seminar will be Thursday, Dec 16th, 2021 @ 6pm. Whole life challenge sign ups will start post seminar. HIGHLY encourage you to attend whether you’re doing the WLC or not. If you don’t know nutrition, this seminar will help.

CrossFit VU – NC60

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Warm-up

Warm-up (No Measure)

2-3 SETS ON AN 8:00 RUNNING CLOCK…

10 KB RDLs (Slow Descent)

5 Inchworms w/ Push-Up (Keep feet stationary)

10 Glute Bridges (KB Held at the waist)

5 Push-Up to PIke + 10 Pike Shoulder Taps

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice Handstand Walk or Handstand Hold

Suggested Drills…

-Practice Full Movements

-Guided Walk

-Box Walk

-Bear Crawl

-Supported HS Hold

-Kick-Up Drills

-Headstand / Knee Supported Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

18 Russian KB Swings (53/35)|(35/26)

3 Wall Walks

18 Sit-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)