Wednesday

1
Dec

Wednesday

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 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Bike or Row (Increase pace every :30 starting from EZ)

Into…

2 SETS

5 Scap Push-Ups

5 Push-Up to Down Dog

5 Wall Ball Front Squats

5 Wall Ball Push Press

Into…

1 round

5 HSPU or HR Push Ups

7 Wall Ball

10 cal row/8 cal bike (hard)

Workout

“TRYPTOPHAN” (Time)

5 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

21 Wall Balls (20/14)|(14/10)

20/15 Cal Bike or 25/20 cal row

(Score is Time)
RX +

6 rounds

Scaled

5-8 HR Push-Up

10-15 WB

15/12 cal bike or 20/15 row

Less weight

*30 min time cap

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 EZ Bike*

*Nasal Breathing Only

(No Measure)