22
Dec
Thursday
Announcements
Holiday Hours:
Thursday Dec 23: No 630pm
Closed Dec 24-25.
Thursday Dec 30: No 630pm
Closed Dec 31-Jan 1, 2022.
CrossFit VU – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6
5 inchworms w/ push up
:30 cardio
:30 plank
5/5 DB BOR
Review/Practice Movements
Metcon
Metcon (No Measure)
4 rounds
150′ Mixed KB Farmers Carry ( 1 front rack/1 suitcase) switch halfway
12 Alternating Incline DB Press (6 each arm)
10 DB ‘no push up’ Renegade Rows (5 each arm)
1 min cardio of choice
20 min cap
*athletes choice for weight
Alt DB Press Demo
https://youtu.be/KwKL7ZfYD_0
Cool Down
ROMWOD